The Sylvia Center s Teen Chef: Skills for Life Culinary Program Participant Workbook Winter, 2016 2016 The Sylvia Center 1
The Sylvia Center s Teen Chef: Skills for Life Program Winter 2016 Six-Week Overview: Recipes and Lessons Week One: Working like a Chef in the Kitchen Lesson Themes and Nutrition Information: Introduction to the kitchen and how to cook fresh, simple plant based meals from scratch. In the first lesson, students will learn how to set up a work station, the code of rules Chefs have in the kitchen, how to handle a knife, how to handle whole vegetables (wash and cut them), and how to prepare a veggie pasta dish and utilize fruit for a refreshing dessert. Knife Skills, Kitchen Safety, Respect and Teamwork in a Kitchen How to clean and prep vegetables Classic knife cuts: slice, dice Recipes: Roasted Carrots and Cauliflower with Root Vegetable Puree, Sauteed Kale with Apples and Stuffed Baked Apples Week Two: Nutritious Comfort Foods Lesson Themes: Making familiar foods even healthier: taking a favorite food and learning how to still have great flavor and be nutritious. How to utilize fresh fruit in desserts. Review roasting. Baking basics. Recipes: Cauliflower Pizza with Roasted Broccoli and Olive Oil Cake Week Three: Family Meals in Two Pots or Less Lesson Themes and Nutrition: Time savers and ways to multitask. How to incorporate protein and vegetables into one easy dish served with a whole grain (brown rice). The difference between spice and herb and when to use both. Braising Meat and Vegetables (using the stove top or oven). Cooking brown rice. Recipes: Soy Braised Chicken with Kung Pao Cauliflower and Oat Bars 2016 The Sylvia Center 2
Week Four: Making Your Time and Money Work for You Lesson Themes and Nutrition Information: Exploring alternative protein sources. How to replace meat with legumes. How to shop wisely and make your ingredients last. Knife skills continued. How to make a pastry dough Review baking basics Recipes: Black Bean Vegetable Soup, Winter Squash Quesadilla and Pear Galette Week Five: Protein and our Friend The Egg Lesson Themes and Nutrition Information: How to make eggs for breakfast, lunch, or dinner. How to incorporate vegetables into our familiar favorite foods. How to cook eggs: make a flat omelet (frittata) Review roasting Recipes: Kale Leek Potato Frittata with Sweet Potato Scallion Pancakes and Beet Brownies Week Six: Preparing a Graduation Meal Together Lesson Themes: In week six, teens will practice, review, and celebrate with their classmates and their chef the concepts they have learned over the last five weeks. Recipes: Kale Canneloni with Braised Cannelini Beans and Frozen Fruit Smoothies 2016 The Sylvia Center 3
Week One Culinary Concepts Getting Organized in the Kitchen: For every class, we will get organized with all of our prep before we even begin cooking. The term mise-en-place means to put everything in its place--having all your ingredients measured, chopped, and otherwise prepared before you begin cooking. All required equipment should be gathered, too. Knife Skills. Some Standard Cuts in Cooking: Dice: cutting food into small, uniform cubes (usually1 8 to1 4 inch square) so they will cook evenly and be easy to eat. Mince: cut into very small pieces--smaller than dice or chop, but not pureed. Julienne: to cut food into long, thin rectangular strips, which are called a julienne. Chiffonade: this method of cutting results in thin strips or ribbons of the herbs or leafy vegetables you are working with. Cooking Techniques: Sauté: literally means, to jump. In cooking, we sauté vegetables, making them jump in the pan, using high heat, a small amount of olive oil, and a pinch of salt to bring out the vegetable s natural flavors. Food that is sautéed is browned while preserving its texture, moisture and flavor. 2016 The Sylvia Center 4
Week One Recipes Roasted Carrots and Cauliflower with Root Vegetable Puree Serves 4-6 Ingredients: 2 lbs. carrots, cut into 3-inch by ½ inch sticks ½ head of cauliflower, cut into florets 2 tablespoons olive oil 1 teaspoon thyme (preferably fresh), minced 4 tablespoons butter 1 onion, chopped 1 ½ lbs potatoes, peeled and diced 1 ½ lbs parsnips, peeled and diced 1 lbs turnips, peeled and diced 2 cloves of garlic, minced 2 cups chicken stock (or vegetable) Salt Pepper Preparation: 1. Preheat oven to 400F. Toss carrots and cauliflower with olive oil, thyme and salt. Spread on baking sheet, and roast until tender about 20 minutes. 2. Meanwhile, heat butter in large sauce pan. Add onions and sauté over medium heat until tender. Add potatoes, parsnips and turnips. Cook for another five minutes. Add garlic and stock. Bring to boil and then reduce heat. Simmer for until vegetable are completely tender, about 15 minutes. 3. Remove root vegetables using slotted spoon. Reserve cooking liquid. Puree vegetables using electric mixer, add cooking liquid if need. Add remaining butter and season with salt and pepper. 4. Serve with roasted carrots and cauliflower. 2016 The Sylvia Center 5
Week One Recipes Sautéed Kale with Apples Serves 4-6 Ingredients: 1 tablespoon olive oil 1 yellow onion, thinly sliced 2 apples, cored and diced 2 tablespoons apple cider vinegar 1 tablespoon honey 1 bunch kale, de-stemmed and roughly chopped Salt Pepper Preparation: 1. Heat oil in pan. Add onions, sauté for 2-3 minutes. Add apples, vinegar, and honey. Cook 3-4 minutes. 2. Add kale and cook until tender, about 3 minutes. Season with salt and pepper. 2016 The Sylvia Center 6
Week One Recipes Baked Stuffed Apples Serves 8-10 Ingredients: 5 apples, halved and cored 6 tablespoons of butter, cut into 1-inch pieces ¾ cup of brown sugar 1 cup of oats ½ teaspoon of cinnamon ¾ cup of flour Preparation: 1. Preheat the oven to 400F. 2. Combine butter, brown sugar, oats, cinnamon, and flour in bowl until mixture is crumbly. 3. Divide filling evenly among apples and place on a baking sheet. Bake for 15-20 minutes or until golden brown. 2016 The Sylvia Center 7