Dawood Public School Course Outline Food and Nutrition Class V

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1 Reference book: Food & Nutrition by Bethan Jones and Victoria Ellis Reference websites: Yearly Syllabus: Dawood Public School Course Outline Food and Nutrition Class V Month August September October November Contents Eating well with My eatwell plate Strawberry Jelly Cake Basic Dietary Guidelines Damper Roll-ups Nutrients Proteins Carbohydrates Fats Chicken Bread Nutrients Vitamins Minerals Cheesy frittatas December Midterm exams January Nutrients Dietary Fiber Water 3 in 1 Biscuits February March April Continue with nutrients Tomato Tarts Food packaging Checkerboard sandwich Continue with food packaging Chocolate Cloud cake May Annual exams

2 Syllabus Contents August Lesson 1: Eating well with My eatwell plate The eatwell plate was designed by the Food Standards Agency (FSA) as a visual guide to show you how much of each food group you should be eating in order to have a balanced diet. As a general rule, an average meal should be made up of one-third carbohydrates and one-third fruit and vegetables, with the remaining one-third split between dairy, protein and a little bit of fat. Definition of food and nutrition Choose my plate Recipe 1: Strawberry jelly cake Preparation time: 45 min Plus refrigeration Cooking time: 25 minutes Serves g butter, softened ½ teaspoon vanilla extract ½ cup caster sugar 2 eggs 1 ½ cups self raising flour 1/3 cup low fat milk 1 ¾ cup boiling water 85 g packet jelly crystals 2 tablespoons passion fruit pulp 3 cups desiccated coconut 1. Pre-heat oven to 180 o C 2. Grease deep 23 cm square cake pan; line base with baking paper. 3. Beat butter, extract and sugar in small bowl with electric mixer until light and fluffy. Add eggs, one at a time; beat until just combined. Stir in flour and milk until smooth; spread mixture into pan. 4. Bake about 25 minutes. Stand 5 minutes; turn top-side up; onto wire rack to cool. 5. Meanwhile stir the water and jelly in medium heatproof jug until crystals dissolve; stir pulp into jelly. Pour into 19*29 cm slice pan; refrigerate; stirring occasionally, until set to the consistency of unbeaten egg white. 6. Cut cake into 36 squares; dip each into jelly than toss into coconut. Stand jelly cakes on tray. Refrigerate for 30 minutes. September Lesson 2: Basic Dietary Guidelines These suggestions are a basic guideline for an ideal diet. 1. Eat organic in-season local whole foods. 2. Become familiar with labels and ingredients. 3. Eat a variety of foods. 4. One-half to three-fourths of every meal should be vegetables. 5. Add fermented food to your diet. 6. Eat healthy fats. 7. Drink purified, distilled, or mineral water. 8. Eat protein from healthy sources. Eat a healthy portion of protein with every meal. Healthy protein supports blood sugar balance and weight loss. 9. Use natural sweeteners. 10. Eat whole grains in moderation (no more than 2 palm size portions per day).

3 Recipe 2: Damper roll-ups Preparation time 10 min Cooking time 15 min Serves 5 October 2 cups self- rising flour 30 gm butter 1 cup grated cheddar cheese ¾ cups rolled oats ½ cup milk ½ cup water 1 tbsp snipped chives 1. Preheat oven to 220 C. 2. Lightly grease a baking tray. Sift flour into a bowl. Add butter. Using fingertips, lightly rub in until mixture is combined. Mix in ½ cup cheese and ½ cup oats. Make a well in center. 3. In a jug combine the milk and water. Pour into the well all at once, reserving 1 tbsp of liquid. Using a palette knife, quickly mix to a soft, sticky dough. Do not over mix. Turn onto a lightly floured work surface. Knead lightly. Divide dough into 6 even-sized pieces. 4. Lightly knead each piece into a ball. 5. Roll it out. 6. Bake it pre heated oven. Lesson 3: Proteins, Carbohydrates and Fats Protein is a vital part of your diet because it is essential for growth and repair of body tissue. You only need a small amount to get all the benefits, and you should try to eat high-quality protein. Aim for a diet packed with beans, pulses and lentils, and good-quality meat and fish. Carbohydrates are starchy foods and should make up one-third of your plate as they help to fill you up. Try to eat wholegrain varieties where possible because once broken down, they are released into the bloodstream more slowly, giving you energy for longer. The name fat may make it sound like something you shouldn't eat. But fat is an important part of a healthy diet. And little kids, especially, need a certain amount of fat in their diets so the brain and nervous system develop correctly. Definition of Proteins, Carbohydrates and Fats Sources, functions and Importance of Proteins, Carbohydrates and Fats

4 Recipe 3: Chicken bread Preparation time 25 min Cooking time 25 min Serves 8 2 ½ cups flour 3 ½ tbsp caster sugar 1 tsp salt 1 large egg 1 ½ tbsp milk powder ½ cup milk 2 tsp yeast 3 tbsp soft butter Chicken Filling 1 1/2-2 cups chicken boiled and shredded 1 medium onion chopped finely 1 tsp. salt 1 tsp. black pepper 2 tbsp. coriander leaves 4 chopped green chillies 1 tsp. garam masala powder 2 tbsp. flour 2 tbsp. butter 1 cup milk sesame seeds as required 1. For the Filling 2. Heat 2 tbsp. butter fry onion till soft then add 2 tbsp. flour with 1 tsp. salt, 1 tsp. black pepper, 1 tsp. garam masala. 3. Add the milk, cook till thick, mix in the shredded chicken add chopped green chilies and coriander leaves, remove and cool completely. 4. For the Dough 5. In a bowl mix together 4 cups flour, 1 tsp. salt, 1 tsp. castor sugar, 2 tbsp. milk powder, 1 tbsp. yeast, 4 tbsp. oil and 1 egg, knead to a medium soft dough with slightly warm water, leave to rise for 1 hour. Divide the dough into two or three depending on how big you want the loaves. 6. 1: Roll out the dough into a rectangle. Brush some softened butter over it. 7. 2: Put your filling in the center of the rectangle and make slits on both of the longer sides. 8. 3: Start bringing the topmost slit ends across from each other alternately 9. 4: Keep going, remember to alternate, like a crisscross fashion. Left to right...right to left : This is how it will look as you get further down the bread with the crossing of the sides/braiding : When you reach the end, leave a tail at the bottom, just for the appearance. Just tuck everything neatly in : Grease a tray and place your breads : Apply egg-wash and sprinkle the sesame seeds...then bake in a preheated oven at 200 C for about 25 minutes or until done. Note: Egg-wash means to beat an egg with a tsp. of water then brush it all over your bread. November Lesson 4: Vitamins and minerals Vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the earth; soil and water and are absorbed by plants. Animals and humans absorb minerals from the plants they eat. Vitamins and minerals are nutrients that your body needs to grow and develop normally. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. You can usually get all your vitamins from the foods you eat. Definition of Vitamins and Minerals Sources, functions and Importance of Vitamins and Minerals

5 Recipe 4: Cheesy frittata Preparation time: 15mins Cooking time: 30 min 2 spring onions, ends trimmed off 4 tablespoons of frozen peas, defrosted 1 courgette, halved with the ends cut off 2 cups of chicken cubes 100g cheddar cheese 4 eggs 1. Switch the oven on to 180C. 2. Snip or cut up the spring onions and put them in a bowl. Add the peas to the bowl. 3. Grate the courgette using your rotary grater, one half at a time, and then add it to the bowl. 4. Cut the chicken into pieces with your scissors, if you do this over the bowl it will fall straight in. 5. Break the cheese into the bowl by crumbling it with your hands. 6. Crack the eggs into a bowl and, if any bits of shell fall in, scoop them out with a spoon. Whisk the eggs until the yolks are mixed into the white. 7. Pour the eggs into the other bowl and stir. Brush a round ovenproof dish, about 16cm across, with oil. 8. Dip everything into the dish. Put the dish in the oven for 30 minutes or until the egg is set. 9. Serve with salad and crusty bread. December Midterm exams January Lesson 5: Dietary fiber and water Fiber is also known as roughage. It is the indigestible part of plant foods that pushes through our digestive system, absorbing water along the way and easing bowel movements. There is only one way to get fiber -- eat plant foods. Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control. Definition of Dietary fiber and water Sources, functions and Importance of Dietary fiber and water

6 Recipe 5: 3 in 1 biscuits Preparation time: 1 hour Cooking time: 20 minutes Makes g butter, softened ¾ cup caster sugar 1 egg 1 tsp vanilla extract 2½ cups plain flour 8-10 drops red food colouring 1 tbsp cocoa powder 1. Cream the butter and sugar together with a spoon in a bowl or using an electric mixer. Add the egg and vanilla and beat until smooth. Add the flour and mix until a smooth dough forms. 2. Divide the dough into four. Colour one portion with red food colouring and another with cocoa powder. 3. Wrap the four dough portions separately in plastic wrap and refrigerate for 30 minutes. 4. Preheat the oven to 180 C. Line two baking trays with nonstick baking paper. 5. Roll each piece of dough on a floured surface into a rectangle shape about 18cm x 20cm. To make swirly biscuits, place the pink dough on top of the plain dough, trim edges into a neat rectangle and roll into a log. 6. Repeat with the other plain dough and chocolate dough. To make the marbled biscuits, knead the trimmings together and roll into a log. 7. Slice the logs at 5mm intervals. Place biscuits on baking trays and cook for about 15 minutes until golden. February Lesson 6: Continue with nutrients Recipe 6: Tomato Tarts Preparation time: 45 minutes: Cooking time: 30 minutes Makes Plain flour 200 grams ; sifted Salt 1 tsp Unsalted butter 100 grams; diced Egg 1 ; lightly beaten Chilled water 1 2 tbsp For the filling: Garlic paste 2 tsp Cottage cheese 200 grams; grated (use whichever cheese you fancy). Sweet corn 1 cup. Bell pepper 1 green (Roasted). Cheddar Cheese grams for topping. Tomatoes 6 8; sliced thick. Fresh basil / coriander leaves a good handful. 1. Put the plain flour + salt + butter in a processor and work in short bursts to make into a breadcrumb texture. You can also do the same by hand by rubbing the butter in with your fingertips. 2. Shake the dough to aerate it. Make a well, add the egg and work the processor till the dough begin to come together. Take out the dough into a bowl, add a little water, only if required, bring the dough together and shape into a rough ball. 3. Wrap in cling wrap and chill for 30 minutes. Assembling: Roll out and line your pie dish. Brush the base generously with the garlic paste. Top with cottage cheese, followed by corn, roasted pepper and season with salt and freshly grated pepper. Generously grate cheese over the top. Line the whole pie with tomatoes slices. Bake at 180 degrees C for about 30 minutes; till done. Sprinkle with finely chopped fresh coriander leaves.

7 March Lesson 7: Food packaging Packaging is the science, art and technology of enclosing or protecting products for distribution, storage, sale, and use. Packaging also refers to the process of design, evaluation, and production of packages. Definition of food packaging Importance and types of food packaging Recipe 7: Checkerboard Sandwiches Preparation time 30 min Serves 10 8 brown bread slices 8 white bread slices Butter or margarine, softened Cream cheese filling Cream Cheese Filling: 4 oz. Cream cheese, softened 1 tbsp. mayonnaise 1 tsp. Worcestershire ¼ tsp. Worcestershire sauce Beat all together well. 1. Beginning with a brown slice, alternate the colors, (brown, white, brown, white) buttering and spreading with filling between the slices. 2. Make 2 stacks like this. Cut crust from stacks. Wrap snuggly in plastic 3. Chill for about 30 minutes. Keep the remaining filling soft. 4. Cut each stack into slices ½ inch thick. 5. Spread between these ribboned slices butter and filling. Make stacks again alternating slices so that white strips rest on brown strips, forming a checkerboard. Wrap snugly in plastic and chill. To serve, cut in ½ inch slices.

8 Lesson 8: Continue with food packaging Recipe 8: Chocolate Cloud cake Preparation time 30 min Cooking time 40 min 2 cups flour 1 cup unsweetened cocoa powder 2 cups sugar 2 teaspoons baking soda 1 teaspoon baking powder ¼ tsp salt 2 ½ ounces pureed prunes 2 teaspoons vanilla 2 eggs, beaten 1 cup nonfat milk 2 tablespoons instant espresso coffee powder 1 cup boiling water Chocolate Glaze 6 ounces bittersweet chocolate, finely chopped 1/2 cup heavy cream 2 tablespoons honey 1. Pre heat oven at 350 degrees. 2. Sift together flour, cocoa, sugar, baking soda, baking powder and salt into mixing bowl. 3. Stir until blended. Add prunes, vanilla, eggs and milk and stir until combines. 4. Combine espresso and boiling water until dissolved. Stir into batter until blended. 5. Pour batter into two 9 inches round baking trays with nonstick vegetable oil spray. 6. Bake for min until centre tests are done with toothpicks. 7. Place cakes on wire rack and let cool to room temperature. 8. Remove sides of pan and carefully invert cakes onto flat plate. Chill for at least 2 hours before glazing. 9. Remove the cake from the refrigerator and place it on a wire rack set over a baking sheet. Pour the chocolate glaze over the cake, covering it completely; spread evenly with a metal spatula. Serve the cake immediately or refrigerate. Bring the cake to room temperature before serving. Chocolate glaze: Put chocolate in a medium bowl. In a small saucepan, bring the heavy cream to a gentle boil. Whisk in the honey. Pour the hot cream mixture over the chocolate and let the mixture stand for 30 seconds to melt the chocolate. Whisk the mixture until smooth. Cover the surface of the glaze with plastic wraps and set aside at room temperature for 30 minutes, or until slightly thickened. May Annual exams