Final Assessment

Plan

http://www.lexieskitchen.com/lexies_kitchen/2011/12/7/chocolate-pomegranate-clusters.html

http://www.foodnetwork.com/recipes/food-network-kitchens/mixed-berries-and-banana-smoothie-recipe.html

What I am making

• Chocolate Pomegranate Cluster
• Sushi
• Smoothie

Sushi

• Cucumber Sushi
• Salmon Sushi
• Kitsune Brown Rice
• Panda Hand Made Rice

Ingredients:

• Salmon
• Rice
• Sushi Kit
• Cucumber
• Kitsune
• Seaweed
• Wasabi
• Soysauce

Chocolate Pomegranate Clusters

Ingredients:

• 1 cup of dark chocolate or gluten free, dairy free, soy free chocolate
• 1 pomergranate
• Strawberry Yogurt dip

Directions:

1. Cut pomegranate into quarters
2. Place the pomegranates in a large bowl of water and soak it for 5 minutes
3. Break the pomegranate apart under water
4. Remove rinds and membranes
5. Remove the seeds and place it on a paper towel lined plate and press gently with more paper towels to make it completely dry

1. Line a mini muffin pan with 20 mini muffin cups/liners.
2. Pour chocolate chips into a heavy duty zip top bag
3. Shake it down to one corner
4. Place it in the microwave and heat in 15-20 seconds intervals, removing each time to knead
5. Continue until the chocolate is smooth
6. Squeeze all the chocolate down to one corner
7. Snip off a tiny corner to make a piping bag
8. Layer Chocolate then Pomegranate
9. Repeat until you used everything

Smoothie

Ingredients:

• Blueberry
• Blackberry
• Strawberry
• Ice
• Banana

Method:

1. Remove all strawberry stems
2. Put all ingredients in the blender
3. Add ice to make the drink cool
4. Pour drink into a Mason Jar
5. Add a strawberry for design and use a cute straw

Practical Planning Sheet - Time Plan

Balancing out everything

Ingredients list

Equipment

Nutrition Program Analysis

How could you make it healthier?

I would try to lessen the chocolate because it has a lot of sugar in it which made the 'meal' unhealthy. To lessen the chocolate I could replace the chocolate with frozen yogurt, to make a frozen yogurt pomegranate cluster.

Final Product

Since I already practiced the sushi twice, once at home before the rice assessment and once at school, I decided to just prepare and get everything ready for the sushi instead of make it. I made the chocolate pomegranate at home because I wasn't sure how to properly make it and how it was going to turn out and if it turned out bad I could easily change it before the assessment.  I couldn't make the smoothie at home because my blender was broken.

In the beginning, I wasn't so sure about making the chocolate pomegranate because I didn't think that it would go well together so before my assessment I made a small batch of chocolate pomegranates and tried it. When I first tried it, I was shocked because it actually went well together because the dark chocolate gave it some sweetness and the pomegranate had a pop in it. Mr. Lord said when he took a bite of the cluster the pomegranate "exploded" in his mouth and I was very happy when he said that. Many of my friends loved the pomegranate, but they mostly liked my sushi because the rice had a lot of flavour in it. If I could do this assessment again what I would do to make it better was to add biscuits and more pomegranates to the clusters so I could reduce the amount of chocolate to make it healthier, and maybe I could add a bit of yogurt. My strengths in this assessment was making the sushi because, when I was young I always made sushi for my parents and friends so I had a lot of practice in making that. I think my weakness was the time management for cleaning up because while I was making everything I didn't have anytime to clean up until the end which took a while. I was pretty organised because I brought all my ingredients for the assessment and I even had my time plan and recipe to make the chocolate pomegranate.

Mince

Mince

USA

• Sloppy Joes

UK

• Shepherds Pie Cottage

Germany

• Burger

India

• Keema
• Kofta

Italy

• Meatball
• Bolonaise
• Lasagna

Mexico

• Taco
• Bunletto
• Chili corn carme

Thailand

• Laab

Morocco

• Meatballs

Why are meat good for you?

• Protein
• Growth and Repair

Recipe

1 SERVING

BURGER

INGREDIENTS

1/2 medium red onions, thinly sliced

1 tablespoons extra-virgin olive oil, plus more for brushing

Salt and freshly ground pepper

6 strips of bacon

1 pounds mixed ground chuck and ground sirloin

1 1/2 ounces brie, sliced

1 brioche burger buns, split

HOW TO MAKE THIS RECIPE

Preheat the oven to 400°. On a rimmed baking sheet, toss the onions with 2 tablespoons of the olive oil and roast until softened, about 20 minutes.

In a large skillet, cook the bacon over moderately high heat until crisp. Drain on paper towels and break each strip in half.

Light a grill or preheat a grill pan. Form the ground meat into eight patties. Season generously with salt and pepper and brush with olive oil. Grill over moderately high heat until well-browned on the bottom, 5 minutes. Flip the burgers, mound the brie on top and grill for 4 minutes longer, until the cheese is slightly melted and the burgers are medium-rare.

Close the burgers and serve right away.

http://www.foodandwine.com/recipes/bacon-burgers-on-brioche-buns

HOW TO MAKE THIS RECIPE

Preheat oven to 375. Lightly grease a large baking sheet and set aside.

Place potato wedges in a large bowl. Drizzle with olive oil and toss to coat. In a small bowl whisk together salt, garlic powder, and Italian seasoning. Sprinkle potato wedges with the shredded cheese, tossing to coat, then sprinkle with the seasoning mixture.

Place potato wedges on prepared baking sheet in a single layer with skin-sides-down. Bake for 25-35 minutes until potatoes are fork-tender and golden. Sprinkle with freshly chopped parsley and dressing for dipping.

Reflection

I think that my burger turned out better than I expected. I added bacon, minced beef, lettuce, and tomatoes in the burger. I also had some bacon and pickles on the side. If I could do this again, what I would do to improve this burger is add a bit more spices to the minced beef so the burger would have more flavour. Overall, I really liked the burger and the feedback I got from my friends were very positive.

Stir Frying

Stir Frying

WHAT IS STIR-FRYING?

Stir-frying is a method of quick cooking that is very popular throughout Asia, particularly in China. It is a Chinese cooking technique in which ingredients are fried in a small amount of very hot oil while being stirred in a wok. The technique originated in China and in recent centuries has spread into other parts of Asia and the West. Many claim that this quick, hot cooking seals in the flavours of the foods, as well as preserving their colour and texture. 

Meat,  fish, vegetables, rice and noodles can all be stir-fried, and then flavoured with lovely Asian ingredients such as fresh ginger, garlic, chilli and soy sauce.

A wok is a large round-bottomed frying pan that’s placed over a very hot gas flame. Woks are thinner than regular frying pans so they heat up really quickly. When stirfrying it’s really important to shake, stir and toss the food in the wok to keep it moving and stop it from burning. Ingredients for stir-fries are usually sliced up quite thinly to help them cook quickly.

HOW TO STIR-FRY

(Make sure you prepare your ingredients before you stir fry)

• Rice or noodles are great in stir-fries. Make sure they are cooked, drained, allowed, and cooled before you start
• If it gets smoky open a window or a door
• Before adding your ingredients make sure your wok or pan is nice and hot
• Start by adding oil and swirling it around the pan to get it sizzling hot, then add your protein (chicken, beef, pork, fish, shellfish or tofu)
• Once the protein has had a chance to cook almost all the way through, start adding your sliced vegetables
• Crunchy things like sliced onions, shredded carrot and chopped peppers should be added first as they take the longest to cook
• Softer ingredients, like spinach and mushrooms, can be added a few minutes later
•  If you’re adding rice or noodles, these should go in at the same time as the crunchy vegetables
• Add any liquid ingredients, such as soy sauce, sesame oil or black bean sauce right at the end of cooking.

FATS

Choose an oil that can take high heat. An all-purpose, neutral-flavoured oil such as canola oil works well. Don't waste expensive extra- virgin olive oil or dark sesame oil for stir-frying. The high heat will diminish the distinctive taste. Use them only at the end or in a marinade to add flavour. Avoid butter, which burns easily at high temperatures.

WHAT STIR FRYING DOES

The high temperature required for stir-frying sears food quickly and preserves the natural juices. It takes about 2-5 minutes, so vegetables stay bright and crisp, meat browned and succulent. When the heat is high and the cooking quick, the Cantonese describe the result as wok hay―loosely translated "the breath of a wok." It's a difficult quality to define, but you can experience it in the first few moments after food is removed from the wok. The food tastes vibrant and fresh, characterised by concentrated, harmonious flavours with a hint of smokiness. To appreciate wok hay, serve food immediately.

Recipe

http://www.buzzfeed.com/christinebyrne/vegetable-stirfry-recipe#.ukrwMRXol

{[Makes 2 servings]}

INGREDIENTS

For the rice:

½ cup brown rice

1 cup chicken or vegetable stock (or water, if you want)

Kosher salt

For the sauce:

1½ Tbsp. soy sauce

1 Tbsp. honey

Juice of ½ lime

For the stir-fry:

1½ Tbsp. canola oil

Medium red onion (about ½ pound), roughly chopped

2 cloves garlic, minced

Kosher salt and freshly ground pepper

Small head broccoli (about ½ pound) cut in florets, stems discarded

Small carrot (about ¼ pound), peeled and cut in coins ¼-inch thick

1 cup button mushrooms (about ¼ pound), thinly sliced

Medium red bell pepper, cored and chopped in rough 1-inch pieces

¼ cup chicken or vegetable stock, as needed

PREPARATION

For the rice:

Cook in a rice cooker as directed on package. Or on the stovetop: Combine brown rice, stock or water, and a pinch of kosher salt in a small saucepan with a lid. Bring the mixture to a boil over high heat. Lower heat to the lowest setting and cook, covered, for 45 minutes. Remove the pan from the heat and let it stand, covered, for 10 minutes. Remove the lid and fluff the brown rice with a fork.

For the sauce:

Stir together the soy sauce, honey, and lime juice in a small bowl and set aside.

For the stir-fry:

Heat canola oil in a large skillet over medium-high heat. Add the onion and cook, stirring occasionally, until the onion starts to soften, about 2 minutes. Add the garlic and season with a little salt and pepper, then cook, stirring, just until the garlic is fragrant, about 30 seconds. Add the broccoli, carrot, mushrooms, bell pepper, and 2 tablespoons of the stock. Season with a little salt and pepper, and cook, stirring often, until vegetables are soft on the outside but still crunchy in the middle, about 5 minutes. If the vegetables start to burn, add more stock, a tablespoon at a time, until the vegetables are soft on the outside but crunchy in the middle. Add the soy sauce mixture to the pan and cook, stirring often, until the vegetables are cooked al dente and thoroughly coated by the sauce. Serve immediately atop the brown rice.

VIDEO
https://www.facebook.com/BuzzFeedFood/videos/vb.491452930867938/1221443141202243/?type=2&theater

School is going to provide

• Onion
• Carrots
• Garlic
• Chilli
• Ginger
• Noodles (egg or rice)
• Soy/ Seasonings. 

The stir fried I tried at home




Stir Fried at school

Reflection

Overall, I think that my stir fried turned out really well. It has a mix of sweet, spicy and salty taste. I added broccoli, carrots garlic, mushroom and bell pepper to make it healthier. If I could do this again what I would change is, adding a little bit of chilli because even though I don't eat a lot of spicy food I think adding a bit of chilli would make it taste nice. When I made this stir fried at home I decided to separate the rice and the vegetables but at school I wanted it to have a mix of colours for the presentation so I mixed the rice and vegetables together. I was really surprised with my final outcome, as it tasted really delicious. I enjoyed making this recipe and I might make this stir fried at home more often.

Vegetables

Vegetables

Why are they important?

Vegetables have a lot of vitamins and minerals and often only contain a modest amount of calories. Eating a variety of different vegetables means you’ll get a great range of different vitamins and minerals. Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

Vitamin A keeps eyes and skin healthy and helps to protect against infections.

Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy.

Vitamin C aids in iron absorption.

What foods are in the Vegetable Group?

Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Based on their nutrient content, vegetables are organised into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.

How many vegetables are needed?

The amount of vegetables you need to eat depends on your age, sex, and level of physical activity.

What vegetables should we eat?

To have a healthy diet, we should all be eating at least ‘5 a day’ when it comes to portions of fruit and vegetables. But quality is just as important as quantity. It’s best to buy local, in-season produce and consume it fairly soon after purchase, as the nutrient content of vegetables deteriorates quickly once picked. In-season produce will be also be at its best flavour-wise. Farmers’ markets are a brilliant place to pick up fresh local produce and you’ll often find lots of wonderful and perhaps unfamiliar vegetable that you may not see in the supermarket. Buying locally and in season should also work out a bit cheaper.

REFLECTION

Overall, I think that my vegetable soup didn't turn out that well. It tasted decent with bread but I think if I had to do it again, I would defiantly make lots of changes. What I would change is, being more prepared with the ingredients and what I am going to make, because I was rushing whilst making this. I also think that I should have added more heavy whipping cream or milk to make it more watery. I was very surprised when most of my friends who tried the soup said it tasted really nice with bread and how they wanted more, because I thought it was a fail. I really enjoyed making this and hope to cook more at home and at school.

Carbohydrates

Carbohydrates

What are Carbohydrates?

Carbohydrates, often called ‘carbs’ are one of the four major food groups. Carbohydrates are a large group of.  organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen and typically can be broken down to release energy in the body.  They are an important part of a balanced diet. There are two categories of carbohydrates which is, 'complex' and 'simple'.

• 2 types
• Starchy (33% of your daily diet)
• Complex
• Slow Release Energy
• Sugars (4% of your daily diet)
• Simple
• Quick Release Energy

• Rice
• Bread
• Potatoes
• Cereals
• Wheat
• Corn
• Oats
• Bran
• Grains
• Couscous
• Quinoa
• Faro
• Bulgar Wheat
• Pasta
• Marco Nutrients
• Fibre

If you consume too much fibre it could either lead to constipation -> diarrhea

Too Much Sugary Carbs:

Diabetes

Obesity

Tooth Decay

Starchy Carbs (Complex)

Complex carbohydrates are found naturally in vegetables, and wholegrain foods such as

wholemeal bread, brown rice and pasta. Grains, such as wheat, oats, rice and rye, have
three parts to them: the endosperm, germ and bran. When these grains are refined, the
germ and bran are removed, leaving only the endosperm. When they are unrefined, the
bran and the germ are left intact. These unrefined grains are called ‘whole grains’.

Sugar Carbs (Simple)

Pasta

History

- History

- Origin

- Types / Shapes

- How its made

- Type of dishes

- Different colours

- How to use different make colourful pasta

What the school is going to provide us

-100g pasta shapes

-onion

-garlic

-chilli

-milk

-butter

-flour

-stock cube

-chopped tomato

-tomato puree

-seasonings

Pasta

Rice

Grain

• Wheat
• Couscous
• Quinoa
• Oats
• Bran
• Corn/ Maize
• Faro
• Bulgan Wheat

Rice

• China
• Congee
• Fried Rice
• Italy
• Risolto
• Japan
• Sushi
• India
• Biryani
• Spain
• Paella
• Thailand
• Sticky Rice
• Indonesia
• Nasl Sorlan
• Korea
• Binbiba
• Scotland
• Kedgree
• England
• Rice Pudding
• Jamaica
• Jcombalya
• Mexico
• Burrito
• South Africa
• Yellow Rice

What I'm going to make

SUSHI

Bring the rice ready made so you can just make the sushi in school.

• Cucumber Sushi - Vegetarian
• Salmon Sushi - Handroll and Sashimi
• Kitsune Brown Rice
• Panda Hand Made Rice
• Salmon Onigiri

Sticky - High starch

Grainy - Wash it - Reduce the starch








Reflection

Overall, I think that my sushi turned out better than I expected. I made a vegetarian one where it's just cucumber without any meat just rice and I made one with salmon and another one with tofu, with the left over cucumber and salmon I made another sushi with both ingredients. When I had extra time I decided to make a small panda for decoration. With the left over cucumber I made small thin slices to make it look like a bamboo for the panda. I used a stone plate to present the sushi. I really liked the sushi and the feedback I got from my friends were very positive.

Eatwell Plate

Eatwell Plate

What is it?

The Eatwell Plate is a pictorial summary of the main food groups and their recommended proportions for a healthy diet. It is the method for illustrating dietary advice by the Department of Health, issued officially by the government of the United Kingdom.

Carbohydrates

Bread, pasta, grains, cereals, rice, couscous, potatoes etc.

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. 

Fruit and vegetables

Fruit and veg should make up a third of your daily food intake. Try to eat a variety and mix up the colours – darkly-coloured fruit and veg contain more antioxidants, which are great for your health. Fruit and vegetables have different nutritional benefits so you should eat as much variety as possible.

Dairy foods

Butter, yoghurt, cream, cheese, milk etc.

The calcium you get from dairy foods is really important for strong bones and healthy teeth, but as these foods are generally quite high in fat they should only be enjoyed in small quantities. 

Protein (non-dairy)

Meat, fish, eggs, beans, lentils, pulses nuts, vegetable protein etc.

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 rather than meat or fish that has been deep-fried or battered in breadcrumbs!

Foods and drinks high in fat and/or sugar

Cakes, crisps, chocolate, sweets, fizzy drinks etc.

It probably won’t come as a shock to hear that the things in this food group should only be enjoyed occasionally. A diet packed with these foods will lead to weight gain and put you at higher risk of diabetes, cancer and heart disease. Foods in this group also create an instant ‘sugar high’ or energy rush. If the body becomes accustomed to this feeling it can become dependent on it, and then you risk becoming trapped in a cycle of highs and lows where you’re constantly craving sugary foods.

Crumble

My Strawberry and Apple Crumble

Ingredients (2 Big Servings)

Crumble

30g Special K cereal

90g Flour

70g Butter

20g Sugar

Filling

20-30 Strawberries

3 Apples

30g Sugar

1 Tablespoon of Water

Toppings
2-4 scoops of Blueberry Ice Cream

Reflection

Overall, I think that my strawberry and apple crumble turned out really well. The crumble tasted really good and the crumble and filling matched pretty well. My favourite was the crumble topping because it was really crunchy. I think the apples should be cut into smaller pieces. I liked the strawberries because the flavour was strong. The crumble tasted really good when I added the blue berry ice cream because the crumble was warm while the ice cream was cold.