Autism Society Newfoundland & Labrador. cooking guide. Prepared by:

Autism Society Newfoundland & Labrador cooking guide Prepared by:

table of contents This guide has been prepared by The Pantry Café, a full-service café and catering operation and social enterprise. Introduction 1 Main Tools and Equipment 2 Safety and Sanitation 8 Reading a Recipe 9 Nutrition 9 Being a Smart Shopper 10 Sample Shopping List 11 Ways to Use and Store Leftovers 12 recipes The Pantry provides employment opportunities for people with Autism Spectrum Disorder (ASD) and all revenue from the operation goes back into programs and services of the Autism Society, Newfoundland Labrador. Funds for the creation of this guide were provided by: Spaghetti in Tomato Sauce 13 Garlic Bread 14 Chicken Soup and Biscuits 15 Whole Wheat Biscuits 16 Carrot Cake with Cream Cheese Frosting 17 Design & layout by: OPEN Communications

introduction Success in any working kitchen relies on the importance of a comfortable lay out and the knowledgeable staff who operate it. Familiarity with common equipment, tools and an understanding of recipes and how to properly purchase food supplies is key. These skills, once learned can be transferred to any home kitchen and allow you to produce restaurant quality meals for your friends and family. main tools & equipment The first benchmark in learning to cook is being comfortable with staple kitchen equipment. This includes but is not limited to: fridge & freezer oven & stove grilling press microwave measuring devices & utensils 1 2

main tools & equipment Once you are familiar with the tools listed you will have everything you need to begin preparing food. Don t forget, anything you may not know can be found by looking in the right book or searching the internet! slotted spoons Used to stir foods that are in liquids and to separate the solid foods from the liquids when serving. wire wisk Used to whip eggs or cream or add air to a batter. These aren t usually used with thick mixtures. chef s knife A large all-purpose knife used to slice, mince, chop, cube and dice. wire wisk A small all-purpose knife used as an extension of the hand for small cuts, garnishes, paring or coring apples. mixer or beater A table-top tool used to quickly mix or whip ingredients. This method is faster than a hand-held electric mixer. rolling pins Used to flatten dough for rolls, pizza, cookies or crusts. Some other kitchen tools are: rubber scraper Otherwise called a rubber spatula, this utensil is used for mixing, folding soft ingredients together and to remove ingredients from a bowl or plate. peelers Used to remove the outer layer of fruits and vegetables. can openers Used to open the tops of metal cans using 2 blades and a rotating handle. strainer or sieve A wire mesh container that is used to strain liquids away from solid ingredients or to separate and aerate dry ingredients like flour and powdered sugar. colander A large bowl with holes to allow liquids to pass through. Used for separating solid food from liquids like cooked spaghetti noodles. It is also used for washing fruits and vegetables. measuring spoons Used to measure small amounts of both dry and liquid ingredients accurately. 3 4

dry measuring cups Used for measuring various amounts of dry or sticky ingredients accurately. They must be filled to the top and leveled off. liquid or glass measuring cups Accurately measure liquid volume of ingredients, often in both metric and standard units. The measurement lines are found on the side of the cup. grater A cutting tool used to shred or grate foods like potatoes, cabbage and cheese. Small graters can be used to zest lemons or ginger. electric blender A piece of cooking equipment used for fine chopping, grinding and liquefying ingredients. double boiler A pan used to gently cook foods in an upper pan while it sits above another pan of hot water. sauté pan A smaller skillet used for cooking onions, garlic, peppers, mushrooms, etc. in butter or oil or for making omelets. sauce pan A basic cooking pan with one handle and can come in many sizes and materials such as stainless steel, aluminum, cast iron, glass or ceramic. pot A larger sized cooking container for stove top and oven. It usually has two smaller handles, a heavy lid and is great for cooking pot roast. potato masher Smashes cooked fruits or vegetables into a puree, as for mashed potatoes, pumpkin, apples, etc. cookie cutter A metal or plastic tool created to cut all sorts of shapes of doughs for interesting presentations. cookie sheets A thin, flat metal pan with shallow sides used to bake a variety of foods. cake pan They come in many different shapes and sizes and can be round, square, rectangular or have special shapes primarily used for preparing cakes and other desserts. cutting board Protects your knives and countertop by providing a soft surface to cut on. It can be sanitized and stored in a dry place. Cutting boards can be wooden or plastic. funnel A device useful for pouring a liquid into a narrow opening etc. ladle A large deep spoon used to serve soups, stews, punch and sauce. 5 6

safety & sanitation While working in any kitchen it is very important to keep everything clean and safe. The golden rule is to always keep your hands clean. If you have germs, raw meat or stuff on your skin you can infect your food and make yourself or someone else very sick. It is always important to keep your area safe. There are a lot of things in the kitchen that can be dangerous if not used properly and can potentially hurt you or someone else. Here are some tips to keep your kitchen safe: Clean up all spills Keep pot and pan handles faced in away from where people can bump them Mount your cutting board (you can do this by placing a wet cloth underneath to prevent your cutting board form moving) Use the right tool for the task Never leave a kitchen appliance running unattended 7 8

reading a recipe Learning to read a recipe will allow you to make any dish you wish! When following a recipe you should always look to see how much the recipe makes. This will help you decide what you are going to do with the leftovers. Some options for the food you don t finish are to freeze the extras before cooking to cook at a later time, or store your cooked leftovers in the fridge to eat the next day. Now is time to study the ingredient list to make sure you have everything you need and in the right quantities. The next step is to read through each step of your recipe. This is important so you know what equipment you will need for your meal. This will also let you know if there are items or equipment that you are unfamiliar with and need to learn how to properly use them. Once you have done this you can start to gather all your ingredients, follow the appropriate steps and soon enough you will then have a tasty meal prepared! nutrition When preparing snacks and meals it is important to be conscious of what kind of ingredients you use. We get our vitamins and nutrients from the food that we eat. Remember, we are what we eat! If you can choose recipes and food that is good for your body, you will feel good! An easy way to make sure you re eating the things that are important for your health is to follow the Canada Food Guide. This is a simple guide on how much of certain types of foods to eat each day in order to have a healthy body. The guide shows different examples of: Proteins (meat, fish, beans) Dairy Products (milk, cheese, yogurt) Fruits & Vegetables (apples, celery, carrots, bananas) Grains (bread, oats, pasta) This guide is a good tool to model your daily eating habits and make sure you are eating foods rich in nutrients. Processed food such as frozen pizzas, TV dinners, canned spaghetti, and microwavable food is not good for your body. Instead of buying a frozen pizza- try making one using whole wheat flour for the dough and fresh veggies for the toppings. This can be an easy and fun way to enjoy a treat but also eat healthy. be a smart shopper Plan your meal. When you plan in advance, you can buy enough groceries for your weekly meals and not be short on any ingredients or have to eat out. Use a list. If you make a list of what you need you will not buy items you don t need, and nothing will go to waste. Shop at grocery stores, rather than small corner stores or convenience stores. Often items are more expensive at places that are meant for picking up last minute items you may have forgotten such as your local community store. Eat before you shop. Before you go shopping for groceries it is wise to eat first. If you are hungry while shopping for food you will always want to buy more than you need because everything looks so tasty! Shop the shelves. Often the most expensive items are found at eye level. If you look a little above or below you will find cheaper versions of the same item. Buy in Bulk. If there is a non-perishable item that you use often, consider buying large amounts at a time. This will save you money in the long run. Look at the Flyers. There are always good deals in your weekly flyers and this will save you money. 9 10

sample shopping list fruit & veggies dairy protein bread & grains apples orange juice onion canned pineapple broccoli 1% milk low-fat greek yoghurt cheddar cheese mince meat chick peas chicken breast peanut butter cod fillets rye bread rolled oats macaroni wild rice whole grain crackers ways to use & store leftovers When you find yourself with leftovers or food that is soon going to spoil there are different things you can do to make use of them. Bulk leftover sauces, soups and casseroles with extra veggies to have a whole new meal. Use fruit and veggies that are going bad to make smoothies or drinks. Use stale bread for breadcrumbs, French toast or grilled cheese. Turn your previous meal into something new the next day, such as leftover chicken in a stir fry. Properly storing leftovers is important to make sure you don t waste anything. You can keep your left overs fresh by placing them in the fridge or freezer in airtight containers or bags. Liquids such as sauces or soups can be bottled and stored for later. If you are bottling food make sure you learn how to do this properly so the food doesn t spoil! It is also important to label with dates of preparation so you do not eat something that is too old or past date. Now that you are familiar, comfortable and knowledgeable about your way around the kitchen you will be successful in making healthy, hearty food! Go and enjoy cooking for your family and friends! 11 12

recipes spaghetti & tomato sauce (serving 8) ingredients herbs of your choice 1 medium onion 2 cloves of garlic 4 tins of chopped tomatoes olive oil 2 carrots (diced) 2 celery stalks (diced) 1 tablespoon red wine or balsamic vinegar sea salt/pepper 1 tin tomato paste ground beef 2 packs of spaghetti equipment 2 large pots, cutting board, knife, can opener, wooden spoon, vegetable peeler, strainer, ladle instructions step 1: Chop herbs if needed. Peel and finely slice the onion and garlic, and prepare carrot and celery. Carefully open the tins of tomatoes. step 2: Put a saucepan on a medium heat and add 1 tablespoon of olive oil and the onion, then cook for around 7 minutes, or until soft and lightly golden. step 3: Add meat to pan or pot and cook until brown. Stir in the garlic then add the fresh or tinned tomatoes and the vinegar. step 4: Stir in veggies and tomato paste. Continue cooking for around 15 minutes, stirring occasionally. step 5: Stir in the herbs then reduce to low and leave to tick away. Meanwhile step 6: Carefully fill a large pot three-quarters of the way up with boiling water, add a tiny pinch of salt and bring back to the boil. step 7: Add the spaghetti and cook according to packet instructions you want to cook your pasta until it is al dente. Use the timings on the packet instructions as a guide, but try some just before the time is up to make sure it s perfectly cooked. step 8: Once the pasta is done, ladle out and reserve a cup of the cooking water and keep it to one side, then drain in a colander over the sink and tip the spaghetti back into the pot. step 9: Stir in pasta to the sauce and add touch of pasta water. Enjoy! garlic bread (serving 8) ingredients herbs of your choice 1 medium onion 2 cloves of garlic instructions step 1: Preheat oven to 350 F. step 2: Mince and mash garlic to a paste with a rounded 1/4 teaspoon salt using a heavy knife. Stir together butter, oil, and garlic paste in a bowl until smooth. step 3: Without cutting completely through bottom, cut bread diagonally into 1-inchthick slices with a serrated knife, then spread garlic butter between slices. step 4: Wrap loaf in foil and bake in middle of oven for 15 minutes. Open foil and bake 5 minutes more. 13 14

recipes chicken soup & biscuits (serving 12) ingredients instructions whole wheat biscuits (serving 8-10) instructions 8 cups water 8 1/2 cups chicken broth 4 lb skinless boneless chicken breasts 2 medium onion, chopped 4 tablespoons (TBLS) olive oil 4 garlic clove, minced 8 medium carrots, cut diagonally into 1/3-inch-thick slices 8 celery ribs, cut crosswise into 1/3-inchthick slices 2 teaspoons salt 1/2 teaspoon (tsp) black pepper Herbs of your choice step 1: Place chicken breasts in a medium baking dish that has been lined with parchment paper. Place in a 350 degree oven for 35 mins. Turn after 15 minutes to ensure even cooking. step 2: In a large pot, sweat cook onion in oil softened but not browned, about 6 minutes. step 3: Add garlic and cook, stirring, for about 1 minute. step 4: Add carrots, celery, salt, and pepper and cook, covered, stirring occasionally, until softened, 8 to 10 minutes. ingredients 2 cups whole wheat flour 4 teaspoons baking powder ½ teaspoon salt 4 tablespoons cold unsalted butter 1 cup milk equipment bowl, measuring cups, measuring spoons, grater, sheet pan, parchment paper step 1: In a medium sized bowl combine flour, baking powder, and salt. Mix well with whisk or fork. step 2: Grate frozen butter with cheese grater. step 3: Mix the butter together with the flour until it resembles coarse crumbs. It is okay if the outcome just looks like the same pea sized pieces of butter covered with flour. step 4: Then pour in the milk and mix it all together. Knead the dough with your hands 8 to 10 times and then turn out onto a counter or cutting board. equipment measuring cups, measuring spoons, cutting board, knife, baking sheet, parchment, large pot, wooden spoon, vegetable peeler step 5: Add liquid and simmer, covered, until vegetables are tender. step 6: While vegetables are cooking, shred chicken into 1/4-inch-wide strips (about 1 inch long). When vegetables are done simmering, stir chicken into soup. step 7: Enjoy! step 5: Pat it out flat with your hands until the dough is a somewhat even ¾-inch thickness (sprinkle with a little flour if necessary). step 6: Use circular cookie cutter and cut out biscuit rounds. step 7: Put them on an ungreased cookie sheet and bake at 450 degrees for 10 12 minutes or until lightly browned. 15 16

recipes carrot cake with cream cheese frosting (yeild: 2 cakes) ingredients 4 eggs 1 1/4 cups vegetable oil 2 cups white sugar 2 teaspoons vanilla extract 2 cups all-purpose flour 2 teaspoons baking soda 2 teaspoons baking powder 1/2 teaspoon salt 2 teaspoons ground cinnamon 3 cups grated carrots Toasted almonds 1/2 cup butter, softened 8 ounces cream cheese, softened 4 cups confectioners sugar 1 teaspoon vanilla extract equipment measuring cup, cake pans, whisk, spatula, measuring spoons, large bowls, vegetable peeler, grater, electric mixer (if desired) instructions step 1: Preheat oven to 350 degrees F (175 degrees C). Grease and flour a 9x13 inch pan. step 2: In a large bowl, beat together eggs, oil, white sugar and 2 teaspoons vanilla. Mix in flour, baking soda, baking powder, salt and cinnamon. Stir in carrots. Pour into prepared pan. step 3: Bake in the preheated oven for 40 to 50 minutes, or until a toothpick inserted into the center of the cake comes out clean. Let cool in pan for 10 minutes, then turn out onto a wire rack and cool completely. step 4: To Make Frosting: In a medium bowl, combine butter, cream cheese, confectioners sugar and 1 teaspoon vanilla. Beat until the mixture is smooth and creamy. Frost the cooled cake. 17 18

yummy The Autism Society, Newfoundland Labrador (ASNL) is a provincial charitable organization dedicated to promoting the development of individual, lifelong, and community-based supports and services for people with autism spectrum disorder (ASD), their families, and caregivers. To learn more, visit our online home: autism.nf.net offering delicious breakfast and lunch temptations and special event catering and rentals learn more at: autism.nf.net/pantry