YEAR 7 - RECIPES FOOD SKILLS FOR LIFE

Transcription

1 YEAR 7 - RECIPES FOOD SKILLS FOR LIFE This book will help you learn basic cooking and food preparation skills. Lots of the recipes are focused on healthy eating and can be adapted to suit individual taste buds!! YOU MIGHT LIKE TO TRY SOME OF THESE AT HOME ENJOY!

2 OVEN CONVERSION CHART Celsius Gas Fahrenheit ( C ) Mark ( F ) Description 110 1/4 225 Very Slow 120/130 1/2 250 Very Slow Slow Slow 160/ Moderate Moderate Moderately Hot 200/ Moderately Hot Hot Hot Very Hot WEIGHT CONVERSIONS oz g oz g

3 Key Stage 3 Cooking Skills and use of equipment LEVEL What do I have to do? Safe use of knife to slice/chop fruit and vegetables. Handle and prepare high risk foods safely. Able to choose basic kitchen equipment. Demonstrate good washing up practice. With assistance can use basic kitchen equipment and can process a range of foods. Safe use of hob. With support can judge when food is cooked Independent and accurate in use of equipment. Basic understanding of how to monitor quality control. Independent judgement on food cooking temperatures and timings. Able to use heat accurately to change the structure of food. Shows creativity in making skills to produce a unique product. Can use sensory skills to enhance apperance, flavour and texture. Understand the function of basic ingredients. (Flour, egg etc.). Able to produce multiple components of their product. Demonstrate 'finishing' skills. Handle and prepare high risk foods safely. Judge and manipulate sensory properties to enhance flavour and texture of food (use of marinades etc.) Able to cook to meet a design specification. Shows good portion control.

4 Fresh Fruit Salad 150ml /¼pint of fresh orange juice (a small carton) 1 lemon or lime Any of the following fruits: Apple Orange or Satsuma Pear Banana Kiwi fruit Small bunch of grapes Optional fruits: * Melon * Star fruit * Strawberries A well sealed container to take it home in 1. Pour the orange juice into the container. 2. Cut the lemon in half and squeeze out the juice. Stir it into the orange juice. 3. Wash any fruit if leaving the skin on. 4. Use an apple corer to take out the pips. 5. Prepare the fruits according to their type, one at a time. 6. Cut the fruits into small size pieces. 7. Stir into the juice straight away to stop them going brown. Chill in the refrigerator when all the fruit has been prepared.

5 Layered Rice Salad 100g Rice To create layers: Peppers (mixed colours) 1 small can of Sweetcorn 1 Tomato 1 Grated Carrot 1 Small cucumber Lettuce (small) Remember to bring in a container 1. Place rice in a saucepan with double the amount of water. Bring to boil and simmer for about minutes (keep checking so it does not burn) 2. While the rice is cooking, prepare the other ingredients. 3. Shred the lettuce 4. Slice the tomato and cucumber 5. Peel and grate the carrot 6. Drain the sweetcorn 7. Once the rice is cooked, remove it from the heat, run it under cold water, and allow it to cool. Use a fork to make it fluffy. Layering: in a container, start with a layer of rice and then alternate with the other ingridients until it is all gone. You can create your layered salad in a jam jar!!!

6 Fruit Crumble 450g / 1 lb stewed apples (or other fruit) OR a tin of pie filling 150g / 6oz self raising flour 75g / 3oz full fat margarine or butter 50g / 2oz sugar OVENPROOF DISH OR TIN TO COOK IT IN 1. Set the oven to Gas Mark 5, 190ºC. 2. Peel and core apples, fill a pan of water half full and place on hob. 3. Place the fruit in the ovenproof dish. 4. Sieve the flour into a large mixing bowl. Add the margarine. 5. Rub the mixture with your fingertips until it looks like fine breadcrumbs. 6. Stir in the sugar and sprinkle evenly over the top of the fruit. 7. Place in the oven and cook for minutes, or until golden brown. 8. Remove from the oven and place on a pan stand to cool. 9. Serve with custard, Greek yoghurt or ice cream. Stretch yourself Why would it be healthier to keep the skins on the apples? Can you think of a decoration you could put on the top? Can you adapt the recipe to come up with a more interesting flavour combination?

7 Scones 200g Self Raising Flour 50g Butter/Margarine 100ml Milk 1 x Egg Optional Make it sweet add 75g Caster Sugar Keep it savoury add 75g Grated cheese (and no sugar!) You can add a range of optional ingredients to this recipe, either sweet or savoury. E.g sultanas, raisins, apple, apricots, chilli, cheese and marmite, cayenne pepper. 1. Preheat the oven to 200oC or gas mark 6 2. Add the flour and sugar (if sweet) into a mixing bowl. 3. Add the butter or block margarine slice into cubes and rub in. 4. When the mixture looks like bread crumbs add in the optional ingredients. 5. Add the milk into the mixing bowl and mix with a palette knife. 6. Mix until a soft dough is formed. 7. Press the mixture out onto a floured surface using your palms and use a pastry cutter to cut out pieces of the dough. (The dough should be the same thickness as the palette knife.) 8. Beat the egg in a small bowl and brush on top of the scones with a pastry brush. 9. Place the scones onto a greased baking tray and bake for minutes until lightly golden brown.

8 Designer Fruit Muffins Equipment 150g /6oz self- raising flour large mixing bowl 1 tsp baking powder teaspoon ¼ tsp ground cinnamon (optional) sieve 75g /3oz caster sugar fork 1 egg measuring jug 100ml / ¼ pint milk wooden spoon 25ml /1 oz sunflower oil bun/muffin tin 25g of fruit e.g. banana, chopped apple, dried fruit 12 paper cases OR 9 muffin cases and a container to take it home in!!!! 1. Set the oven at Gas Mark 6, 200ºC. Place 12 paper cases (or 6 muffin cases) into a bun tin. 2. Sieve the flour into a large mixing bowl. Stir in the cinnamon and baking powder 3. Chop the fruit into small pieces. Add to the flour. 4. Stir in the sugar. 5. In a small bowl beat the egg, oil and milk. 6. Add the mixture into the mixing bowl, beating well with a wooden spoon. The mixture should easily drop from the end of the spoon. 7. Divide the mixture evenly between the cake cases. 8. Bake for minutes until the muffins are well risen, golden and firm to touch. 9. Take out of the oven and place on a wire cooling rack. Think of other tasty ideas: Cherry and Coconut, Carrot and Apple, Marmalade and Pear, Raspberry and Marshmellow, Choc Chip and Vanilla. NB. Fresh fruit such as blueberries and raspberries can be used but this may make the recipe expensive. If you use frozen fruit allow it to thaw and drain away the juice. NNB Make your muffins savoury cheese, beetroot, marmite?

9 Tomato Sauce This simple little sauce is fantastic stirred through pasta. It is also really good as a pizza topping if you allow it to cook for a little longer to thicken. 3tbsp Olive Oil 2 Cloves Garlic crushed 400g Tin Chopped Tomatoes 1 onion Finely Chopped 1tsp Basil 1tsp Oregano 1 tbs Tomato Puree Salt and Black Pepper ADD YOUR OWN SECRET INGREDIENT!!!! A CONTAINER TO TAKE IT HOME IN. Equipment Chopping board vegetable knife garlic crusher wooden spatula tablespoon 1. Peel and chop the onion and crush the garlic. 2.Fry the onions and garlic gently in the olive oil and butter. 3. Let it cook down for 3-4 minutes until the onions are soft and transparent. 4.Then add rest of ingredients. 5.Season with a little salt and pepper and stir well. Bring the sauce to a boil and turn the heat down to a simmer. Allow it to cook for 20 minutes. 6.Cool and use

10 Classic guacamole ½ a small red onion 1-2 fresh red chillies (Optional) 3 ripe avocados 1 bunch of fresh coriander 6 ripe cherry tomatoes 2 limes extra virgin olive oil 1. Peel the onion and 2. Deseed 1 chilli, then roughly chop it all on a large board. 3. Destone the avocados and scoop the flesh onto the board. 4. Start chopping it all together until fine and well combined. 5. Pick over most of the coriander leaves, roughly chop 6. Add the tomatoes, then continue chopping it all together. 7. Add the juice from 1 lime and 1 tablespoon of oil 8. Season to taste with sea salt, black pepper and more lime juice, if needed. 9. Deseed, finely chop and scatter over the remaining chilli if you like more of a kick. 10. Pick over the reserved coriander leaves, then serve.

11 Simple houmous 1 x 400 g tin of chickpeas 1 small clove of garlic 1 tablespoon tahini 1 lemon extra virgin olive oil 1. Drain the chickpeas in a sieve over the sink. 2. Peel the garlic. 3. Tip the chickpeas into a food processor. 4. Add the garlic, tahini, a good squeeze of lemon juice and 1 tablespoon of oil. 5. Season with a pinch of sea salt, then pop the lid on and blitz. 6. Use a spatula to scrape the houmous down the sides of the bowl, then blitz again until smooth. 7. Have a taste and add more lemon juice or a splash of water to loosen, if needed, then transfer to a serving bowl. 8. Serve with sliced crunchy veg, such as carrots, cucumbers, radishes or peppers, and some warm flatbreads.

12 Classic Tomato Salsa 6 ripe tomatoes 1 big bunch of fresh coriander 1 onion 2 fresh jalapeño or green chillies 1 large clove of garlic 1-2 limes extra virgin olive oil 1. Finely chop the tomatoes 2. Finely coriander (stalks and all) and place into a large bowl. 3. Peel and finely chop the onion 4. Deseed and finely chop the chillies, then scrape into the bowl. 5. Peel and finely grate in the garlic. 6. Squeeze in the juice from 1 lime, add 2 tablespoons of extra virgin olive oil, and mix well. 7. Season to taste with sea salt, black pepper and more lime juice, if needed. 8. Cut up a selection of vegetables to dip into your salsa. 9. Serve straightaway or cover and set aside for a few hours to let all those flavours develop.

13 Pizza Whirls There are many varieties of scones, some sweet and some savoury. You can use white flour or wholemeal flour, butter or margarine and the shapes are endless! A pizza whirl is a handy snack with all the usual pizza ingredients swirled into the scone dough. Optional Fillings 2-3 slices Ham, Cooked Turkey, and Pepperoni Small can Tuna, 1/2 Cooked Onion, Peppers or Mushrooms 200g Self raising flour 50g Butter or Hard or block margarine 125ml Milk. 1tbsp Tomato Puree 50g Hard Cheese such as Cheddar Equipment baking tray parchment paper large bowl sieve table knife tablespoon palette knife pastry brush cooling wire. s 1. Light the oven 220 C, Gas 7. Line the baking tray with parchment paper. 2. Sieve the flour and rub in the margarine using the fingertips and thumb only to form fine breadcrumbs 3. Stir in enough of the milk to form a soft but NOT sticky dough. 4. Press out the dough lightly on a floured board to 1 cm thick. 5. Spread the tomato puree over the dough with the back of a table spoon. 6.Add the cheese and the remaining ingredients. 7.Brush one of the long edges of the dough with a little milk. 8.Roll the dough and seal the edge. 9.Cut into 2cm circles and place them on the baking sheet swirl side up. 10. Bake for 10 minutes until golden brown and well risen.

14 Spicy Falafels These are a great alternative to burgers for vegetarians or to reduce fat in the diet. Create a balanced lunchbox, add into a pitta bread and include a piece of fruit. 2 tbs of olive/vegetable oil 1 small onion finely chopped 1 garlic clove crushed 400g chickpeas drained, rinsed and mashed 1 tsp each ground cumin and coriander 1 tsp mixed herbs 1 egg beaten Equipment Fry pan, mixing bowl, 1. Gently fry the onion and garlic until soft in 1 tbs of oil 2. Add to a mixing bowl with the mashed chickpeas, herbs and spices 3. Add the egg and mix together with clean hands 4. Form into 6 evenly shaped balls and then squash to form patties 5. Oven bake for 10 mins until golden brown.

15 Stuffed Peppers Stuffed somethings! Design and make a balanced meal using vegetables as edible packaging. 4 peppers 160g cous cous 260ml boiling water 100g cheese. 3 tomatoes olives halved (optional) 4 5 basil leaves torn (optional) OVENPROOF DISH OR TIN TO COOK IT IN 1. Take top of the peppers and deseed. Brush peppers with oil and place in an ovenproof dish 2. Bake in the oven at 200 degrees for minutes until soft. 3. Meanwhile, place cous cous in a bowl and pour over boiling water until cous cous is covered. 4. Allow to stand for 5 minutes. 5. Chop the tomatoes and cheese into small chucks and stir into cous cous. 6. Add the olives and basil leaves and stir 7. Spoon the mixture into the peppers, dividing it evenly. 8. Bake in the oven for about 20 minutes at 160 degrees.

16 Fruity Flapjack 225gms rolled oats 75gms sugar 3 Tbs golden syrup 100gms margarine/butter 1.Make sure oven is on- Gas 4 180C 2.Place oats in large mixing bowl 3.Gently heat butter, golden syrup and sugar in a saucepan 4.Stir rolled oats into the melted mixture 5.Place mixture into a greased tin (this could be lined with baking paper) press down to ensure all the ingredients will be stuck together when cooked 6.Cook in the oven for about 20 mins The mixture will harden as it cools so slice the mixture into sections as it cools and remove from the tin.

17

18 SAFETY ALERT Please make sure that there is an adult at home to supervise you cooking to help avoid accidents.

19 Potato Salad 200g/8oz new potatoes 1 tub of natural yoghurt or 2 tablespoons of low fat mayonnaise Chives, mint or mixed herbs 1. Chop the new potatoes into quarters. Place in a saucepan and cover with water. 2. Bring to the boil then turn down to a low heat (simmer). 3. While the potatoes are cooking wash and chop the mint or spring onions. 4. When the potatoes are soft drain away the water using a colander. 5. Put the potatoes into a mixing bowl. Stir in the mayonnaise or yoghurt. 6. Add the chopped chives, mint or mixed herbs. Stir well. 7. Serve in a bowl and decorate (garnish) with a sprig of mint

20 Rice Salad 75g/3oz long grain rice 1 red or green pepper 2 tbsp sweetcorn 2 tbsp peas 50g/2oz mushrooms 1 vegetable stock cube or a little curry powder 2 tbsp French dressing 1. Half fill large saucepan with water and bring it to the boil. Add the stock cube or curry powder. 2. Put the rice in a sieve and wash it under cold water until the water is clear. 3. Add the rice to the boiling water and cook for 15 minutes, or until the rice is soft. 4. After 10 minutes add the sweetcorn and peas to the rice. 5. Wipe and slice the mushrooms. 6. Cut the pepper in half and take out the seeds. Cut into chunks. 7. Drain the rice in a colander und run under cold water. Drain well and put into a large mixing bowl. 8. Add the pepper and mushrooms. 9. Stir in the dressing. 10.Serve in a dish and decorate with a slice of pepper or parsley.

21 Healthy Drinks Fruit Smoothy: per person ½ banana 2-3 strawberries ½ glass fresh orange juice ½ kiwi fruit 1. Put all the ingredients into a small jug and blend with a hand blender until smooth. Basic Fruit Milkshake: 300ml / ½ pint of milk 1 banana or small quantity of other fruits 1. Peel and slice the banana or wash the fruit. 2. Put the fruit and milk into a jug and mix well with a hand blender.

22 Kebabs Kebabs can be made using many different ingredients. They can be sweet or savoury. We are making savoury kebabs. Choose a range of ingredients from the list below. 4 sausages 1 chicken breast 1 small onion (white or red) 2 rashers of bacon ½ red or green pepper 4-6 mushrooms 1 pineapple slice 2 large or 6 small tomatoes (Vegetarian sausages and Quorn chicken fillets work well in this recipe) 6 x Kebab sticks and foil to wrap them in. Use a plate to store all the prepared ingredients on. 1. Prepare the ingredients: Peel and slice the onion. Wash and quarter the large tomatoes. Wash the small tomatoes. De-seed the pepper and cut into chunks. Cut the sausages into 3cm chunks. Cut the chicken into small chunks (scissors work well for this). Cut the bacon into small pieces and roll up like a swiss roll. Cut the pineapple into chunks. 2. Assemble the foods onto the kebab sticks in a colourful pattern, leaving a small space between each ingredient. 3. Pre-heat the grill and cook, turning to avoid burning them. 4. Cook for about 10 minutes, making sure the meat is cooked all the way through. They are best cooked just before eating.

23 Spicy Falafels These are a great alternative to burgers for vegetarians or to reduce fat in the diet. Create a balanced lunchbox, add into a pitta bread and include a piece of fruit. 2 tbs of olive/vegetable oil 1 small onion finely chopped 1 garlic clove crushed 400g chickpeas drained, rinsed and mashed 1 tsp each ground cumin and coriander 1 tsp mixed herbs 1 egg beaten Equipment Fry pan, mixing bowl, 1. Gently fry the onion and garlic until soft in 1 tbs of oil 2. Add to a mixing bowl with the mashed chickpeas, herbs and spices 3. Add the egg and mix together with clean hands 4. Form into 6 evenly shaped balls and then squash to form patties 5. Oven bake for 10 mins until golden brown.