FOODS ACROSS CANADA ACHIEVEMENT DAY REQUIREMENTS

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1 WELCOME Welcome to the 4-H Food Across Canada Project! Discover the tastes of Canadian food. Share the experience of recipes and food from all across Canada. Please read through this guide carefully, as it contains information and suggestions that are important for your project. Hopefully you, as a member, will Learn to do by Doing through hands-on activities that will encourage learning and enjoyment. If you have any questions, contact your District 4-H Officer or your 4-H project leader. FOODS ACROSS CANADA May H YEAR COMPLETION You complete a project by: completing the project Achievement Day requirements completing a communication project completing a community project completing an agriculture awareness project taking part in Achievement Day ACHIEVEMENT DAY REQUIREMENTS EXHIBITION REQUIREMENT Potato Chocolate Cake (one quarter of the cake) You must complete all of the listed aspects in order to show at Fairs and Exhibitions. Recipe and Information Booklet for one selected province/territory 25 featuring information about foods association with that particular province or territory, and at least 200 words about its cultural background and/or geography as it pertains to food... 6 recipes featuring one or more foods from that province/territory, and a photo of one of those recipes as prepared by the member Folder including 3 to 4 recipes from 25 4 additional provinces/ territories, indicating what food product(s) are associated with that region of Canada PEI Potato Chocolate Cake (one quarter of the cake) no icing 50 Ages for 4-H members as of January 1st of the 4-H year: Junior: 9-11 years Intermediate: years Senior: years Check out the PEI 4-H Web Site Please Note: To complete this project, minimum of 6 meetings including recipes from 4 provinces or territories in addition to PEI

2 Foods Across Canada As a group, members will select four provinces/territories to explore. Each lesson will feature a single province/territory. Members are to share the research work and decide what recipes to prepare. There is a minimum of six (6) lessons required for this project. Plan ahead so recipes can be selected for your next project meeting. Keep copies of recipes and research on the various provinces/territories. Have a photo of one recipe made for your selected Recipe Booklet Province. Could include a specialty tour. Some suggestions for tours include: maple syrup operation, culinary school, the Food Tech centre, a potato packing plant, a farmers market, a specialty food preparation or sales business. Recipe and Information Booklet Members may use the internet, magazines, cookbooks or other such sources to research foods and recipes featuring foods that are of importance to their selected province/ territory. Include the source of the recipe. Copies of the food information and recipe should be presented in a neatly typed or written in a 3 ring binder, a duotang, a photo album or other similar format. Share your recipes with your fellow members who are researching another province/territory. Folder of Recipes This folder is to include 3 or 4 recipes for each of the four (4) additional provinces/territories indicating what food product (s) are associated with that region of Canada. These recipes may be put in a separate folder or be included at the back of the Recipe and Information Booklet mentioned above. Please indicate what province/territory as well as what food product(s) are featured in each recipe. Looking for additional places to find recipes, try provinces websites and marketing boards for crops/main agricultural products, e.g. - PEI Potato Marketing Board. Standards for Judging Cakes APPEARANCE - 30 Shape - evenly risen, level or slightly rounded on top Size - medium, convenient for cutting and serving, thickness of layers uniform Baking - even, golden brown and tender crust (This cake will be chocolate brown) CRUMB - 30 Texture - fine, even grain, tender Lightness - light and springy when pressed with finger Moisture - slightly moist FLAVOUR - 40 No decided taste of shortening, egg or flavouring, delicate, pleasing BE A GOOD SPORT! In the spirit of learn to do by doing, all those involved in 4-H are encouraged to practice good sportsmanship, use common sense at all 4-H activities, and the work in any 4-H project should be the member s own work. Standards for Judging Folder of Recipes Recipes - should be clear, concise, easy to follow, and attractively presented. Should include - title, yield, measure (metric, imperial or both), ingredients, and directions, including cooking time and temperature. In a well-written recipe, ingredients are listed in the order they are used in the recipe. Standard abbreviations and accurate terms are used. All ingredients listed are included in the method section of the recipe.

3 New Canada s Food Guide Recommended Servings 9-13 years years years males & females females males Vegetables & Fruit Grain Products Milk and Alternatives Meat and Alternatives Serving Sizes Vegetables & Fruit 125 ml (1/2 cup) fresh, frozen or canned vegetable or fruit or 100% juice 250 ml (1 cup) leafy raw vegetables or salad 1 piece of fruit Grain Products 1 slice (35 g) bread or 1/2 bagel (45 g) 1/2 pita (35 g) or 1/2 tortilla (35 g) 125 ml (1/2 cup) cooked rice, pasta or couscous 30 g cold cereal or 175 ml (3/4 cup) hot cereal Milk and Alternatives 250 ml (1 cup) milk or fortified soy beverage 175 g (3/4 cup) yogurt 50 g (1 1/2 oz) cheese Meat and Alternatives 75 g (2 1/2 oz), 125 ml (1/2 cup) cooked fish, shellfish, poultry or lean meat 175 ml (3/4 cup) cooked beans 2 eggs 30 ml (2Tbsp) peanut butter Oils & Fats - Include a small amount (30 to 45 ml or 2 to 3 Tbsp) of unsaturated fat each day. This includes oil used for cooking, salad dressings, margarine and mayonnaise. Use vegetable oils such as canola, olive and soybean. Choose soft margarines that are low in saturated and trans fats. Limit butter, hard margarine, lard and shortening. Steps towards better health and a healthy body weight include: Enjoy a VARIETY of foods. Eat the recommended amount and types of food each day. Limit foods and beverages high in calories, fat, sugar and salt (sodium). Be active every day. The benefits of eating well and being active include: better overall health. Feeling and looking better Lower risk of disease More energy A healthy body weight Stronger muscles and bones. Make Wise Food Choices Vegetables and Fruit - Eat at least one dark green and one orange vegetable each day. Go for dark green vegetables such as broccoli, romaine lettuce and spinach. Go for orange vegetables such as carrots, sweet potatoes and winter squash. Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt. Have vegetables steamed, baked or stir-fried instead of deep fried. Have vegetables and fruit more often than juice. Grain Products - Make at least half of your grain products whole grain each day. Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice. Enjoy whole grain brads, oatmeal or whole wheat pasta. Choose grain products that are low in fat, sugar and salt. Compare the Nutrition Facts table on labels to make wise choices. Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts. Milk and Alternatives - Drink skim, 1% or 2% milk each day. Have 500 ml (2 cups) of milk everyday for adequate vitamin D. Drink fortified soy beverages if you do not drink milk. Select lower fat milk alternatives. Compare the Nutrition Facts table on yogurts or cheeses to make wise choices. Meat and Alternatives - Have meat alternatives such as beans, lentils and tofu often. Eat at least two Food Guide Servings of fish each week. Choose fish such as char, herring, mackerel, salmon, sardines and trout. Select lean meat and alternatives prepared with little or no added fat or salt. Trim visible fat from meats. Remove skin from poultry. Use cooking methods such as roasting, baking or poaching that require little or no added fat. When selecting luncheon meats, sausages or prepackaged meats, choose those lower in salt and fat.

4 HELPFUL RESOURCES! A variety of books and videos are available at the PEI 4-H Office which can be borrowed for a two week loan period. To book these, call or drop by the PEI 4-H Office at 40 Enman Crescent, Charlottetown. For those members who wish to show food at exhibitions, take advantage of your freezer when baking. You can freeze a portion of your item(s) so that you will have some ready for each exhibition. Be sure to repackage items as some moisture tends to accumulate when the items thaw. Members of a club within an agricultural district must show the required food product, rather than a recipe booklet, at exhibitions within their agricultural district, i.e. Summerside 4-H members are required to show a food item at the exhibition within their district: Egmont Bay-Mont Carmel. Charlottetown 4-H members are required to show a food item at Crapaud and the Provincial Exhibition. Food Safety-It s up to you! Wash your hands frequently and carefully. Wear clean clothing and aprons, and keep hair confined at all times. Keep work areas clean. Wear gloves if you have a bandaged cut, sore or blister. Gloves should be changed as often as you should wash your hands. How to Wash Your Hands To wash your hands properly, you must wash them for at least 20 seconds. Singing the Happy Birthday song twice takes 20 seconds. 1. WET your hands with warm water. 2. Apply liquid SOAP. 3. SCRUB hands together for at least 20 seconds, washing the front and back of the hands, and in between the fingers. 4. RINSE hands with warm water. 5. DRY hands with paper towel. 6. Turn water off with the paper towel. Members: Make sure you pick up a copy of the Foods Across Canada Recipe Booklet that goes with this project members guide. Be Food Safe Keep hands and surfaces clean! Keep hot foods hot! Keep cold foods cold! Separate ready to eat and cooked food from raw products (like raw meats)! To help reduce the risk of foodborne illness, wash hands before and after handling raw eat and seafood, after using the washroom, after changing diapers, after touching pets and after blowing your nose, coughing or sneezing. It s not safe to defrost food at room temperature. The best way to defrost is to thaw food in a covered container on the bottom shelf of the refrigerator. Refrigerate or freeze perishables, prepared foods and leftovers within two hours or less of cooking. Keeping cold food (at or below 4 C/40 F) slows down bacterial growth. The best way to cool leftovers, such as chili or soup, is to divide the leftovers into shallow containers for quicker cooling. MOST IMPORTANT You can t tell if a food is contaminated with harmful organisms by looking at it, smelling it or tasting it. When in doubt-throw it out!

5 PEI POTATO CHOCOLATE CAKE (Recipe provided by PEI Potato Board) Preparation time: 20 minutes Cooking time: minutes, according to cake pan chosen Ingredients 1 cup hot mashed PEI potatoes, not seasoned 250 ml 1 cup water, lukewarm 250 ml 2/3 cup soft margarine or butter 150 ml 2 cups white sugar 500 ml 1 tsp vanilla 5 ml 4 eggs 4 2 cups sifted all-purpose flour 500 ml 3/4 cup cocoa 175 ml 2 1/4 tsp baking powder 11 ml 1/2 tsp baking soda 2 ml 1/8 tsp salt 0.5 ml 3/4 cup semi sweet chocolate chips 175 ml Method Preheat oven to 350 F (180 C). Prepare desired cake pan (9 x 13 or 3.5 L rectangular, or a tube pan) by lightly greasing, then dusting with flour or lining with wax paper. Whisk water into well-mashed or riced potatoes until a smooth mixture is formed. Cool to lukewarm. Beat margarine and sugar with electric mixer until combined. Add vanilla and beat two minutes at medium speed. Add 2 eggs and beat until blended. Add remaining eggs. Beat at medium speed until blended. Sift together flour, cocoa, baking powder, baking soda and salt, and stir to combine. At low speed, add one-third the sifted dry ingredients, alternating with half the potato-water mixture, until all the batter is blended. Fold in the chocolate chips. Turn batter into prepared pan. Bake in preheated oven about 30 minutes for rectangular pan or 55 minutes for tube pan, until cake springs back when pressed lightly, and begins to move away from the sides of the pan. Cool on rack. If desired, sift confectioner s sugar over the cake before serving. Store at room temperature for 3 days in an airtight container. Freezes well. Yield: 12 to 16 servings. Nutrient Analysis per serving 1/16 of cake 112 g % Daily Value Calorie (kcal) 330 Carbohydrates (g) Total Sugars (g) 33 Cholesterol (mg) Fat (g) Sodium (mg) Magnesium (mg) Selenium (mcg) Vitamin A (RE) Vitamin D (mcg) 1 25 Project groups may find it easier to make the recipe into cup cakes at the project meeting. The recipe will make 2 dozen cup cakes (filled 2/3 full). Cup cakes will be baked at 350 for minutes. NOTE, however, that cup cakes are not permitted at Achievement Day or for Exhibitions.

6 PROJECT ENROLLMENT DIRECTORY From time to time throughout the 4-H year, you may wish to contact your leader(s) or another project member for one reason or another. Just fill in the information below, and you will have a handy Project Member Project Leader Directory! MEMBERS NAME PHONE NUMBER LEADERS NAME PHONE NUMBER

7 PROJECT MEETINGS DIARY Most projects will require at least six to eight project meetings to complete the project. Meeting Date Location Time At this meeting, we...

8 COMMUNITY PROJECT Each year you are encouraged to provide a service to your community as a 4-H member. This introduces you to the responsibilities of citizenship. You must participate in your club s plan for a community project and you should have a role to play. Describe your involvement with your club community project this year. Our Community Project was I helped by It was beneficial because I learned AGRICULTURE AWARENESS PROJECT Agriculture is one of PEI s main industries. You are expected to participate with your club to complete a project (or provide a service) which helps your club or others become aware of the importance of agriculture in our lives. As in the community project, you should actively participate. Our Agricultural Awareness Project was I helped by It was beneficial because I learned