Merchant Taylors’ Girls’ School
Home Economics: Food and Nutrition
Year 8 Work Book
Name: ...... Form: ...... Teacher: ...... Start Date: ......
Learning Objectives
By the end of this course you will: understand healthy eating guidelines and the eatwell guide; understand how to modify a basic recipe to make it healthier; work safely and efficiently in the kitchen with a range of ingredients; have developed your practical skills; have designed and made your own healthier pizza.
Course Plan Week
1 Introduction to healthy eating and nutrition, ILT
2 Bolognaise sauce – how to include more vegetables in your diet
4 Sticky lemon chicken
5 Swiss Roll
6 Veggie curry
7 Making a healthier Pizza
8 Competition dish – bake off
9 Competition dish – bake off
10 Chocolate brownies
Year 8 Targets By the end of this course you will have developed a range of skills and knowledge.
Some of these are listed in this table. Please let your teacher know when you have mastered each skill!
Achieved
I know what the eatwell guide is and understand how this can contribute to a healthy lifestyle I have a good understanding of what is meant by ‘a balanced diet’
I can use the oven and hob safely and know how to vary the heat when I am cooking I always work quickly and effectively in practical lessons and never waste time
I am always well organised when cooking I work independently and carefully as I follow a recipe I can demonstrate how to work safely with raw meat
I know how to make a roux sauce I have good knife skills and work safely using the bridge and claw grip when preparing ingredients (chopping, slicing, dicing) I can use a wide range of ingredients to make high quality products I can use relevant research techniques to identify healthy recipes I can research recipes and make choices to meet a set brief
I can cost a recipe
I always evaluate my dishes and identify suggestions for improvement I have produced an attractive poster presentation that includes a costing and evaluation of my ILT dish
Setting my own target As well as these targets you need to decide what you want to achieve by the end of this course. By the end of this course I will . . .
To achieve this target I need to . . .
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Marking Policy Your teacher will mark all the dishes you make. You will also need to assess your work and award a mark using the grades and criteria listed below. Check Firefly for your marks and feedback.
For each practical session you will need to think about how well you worked and how good your dish looked and tasted. This will help you to identify how you can do even better next time. Grade Criteria A During the lesson I worked independently and followed the recipe accurately with very little help. My final dish was attractively presented; it looked appetising and tasted good. My practical work was completed in the time available. I was well organised throughout the lesson and completed all washing up and equipment checks independently and in good time. I used my own judgement during the practical lesson. I identified ways of improving my dish. I identified ways of improving the way I worked. B During the lesson I needed some support from the teacher. I attempted to follow the recipe, but needed some clarification. My final dish was good, but not perfect. I needed to be reminded how to wash up and to carry out an equipment check. I found it difficult to complete my work in the time available. I identified at least one way of improving my dish. C I needed a lot of teacher support during this practical. My final dish was satisfactory. I was disorganised during the practical. My work took much longer than expected (over ran by at least 10 minutes). I needed help with my washing up and clearing away. I did not complete an evaluation of my dish during the lesson.
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FOOD PRACTICAL LESSONS
1. As soon as you get to school put all your perishable items in the chiller (fresh meat, fish and dairy products). All items must be labelled with your name. Put your bag with your non-perishable items (fruit, veg, tins, eggs, and dry ingredients) on the shelves at the end of the corridor.
2. At the beginning of your lesson take off your blazer, roll up your shirt sleeves, tie long hair back, wash your hands and put your apron on.
3. Read through your recipe before you start, then work methodically following the instructions given.
4. Present your finished dish on the table-cloth with your name label, ready to be marked.
5. Work with your partner to organise who will wash and who will dry. First clear your workspace and scrape all your waste in to the bin.
6. Stack all your washing-up next to the sink and wipe your unit clean before starting. Always wash-up with hot soapy water in the plastic bowl, not under a running tap - glass, china, and wood then metal. Never put sharp knives to soak in the bowl.
7. When you put away; place all your equipment neatly in your drawer or in the cupboard. This makes it easier for your teacher to check. There are lists stuck inside the drawer and cupboard telling you what should be where. If anything is missing, search for it, and if it does not turn up, tell your teacher.
8. When everything has been put away, wipe the draining board, taps and sink dry with a dishcloth wrung dry. Place scraps of food from the plughole in the bin; do not push it down the plughole!
9. Place the washing-up liquid bottle and washing-up sponge back under your sink.
10. Place all dirty/used tea-towels, dishcloths, hand-towels, in the laundry basket.
11. Cover your food and store it in the chiller, all containers should be labelled with your name. You may collect your food at the end of the day. You are not allowed to take it with you to another lesson.
Throughout the lesson consideration must be given to hygiene. You do not nibble as you go along, or lick bowls. If you need to assess seasonings in a dish, you use a clean spoon for each taste.
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8 tips for eating well
The two keys to a healthy diet are eating the right amount of food for how active you are and eating a range of foods to make sure you're getting a balanced diet.
A healthy balanced diet contains a variety of types of food including lots of fruit, vegetables and starchy foods such as wholemeal bread and wholegrain cereals; some protein-rich foods such as meat, fish, eggs and lentils; and some milk and dairy foods.
1. Base your meals on starchy foods Starchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet. Try to choose wholegrain varieties of starchy foods whenever you can.
Starchy foods should make up about a third of the food we eat. They are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins.
Why choose wholegrain foods? Wholegrain foods contain more fibre and other nutrients than white or refined starchy foods. We also digest wholegrain foods more slowly so they can help make us feel full for longer. Wholegrain foods include: Wholemeal and wholegrain bread, pitta and chapatti Whole-wheat pasta and brown rice Wholegrain breakfast cereals
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2. Eat lots of fruit and veg Most people know we should be eating more fruit and veg but most of us still aren't eating enough.
Try to eat at least 5 portions of a variety of fruit and veg every day. It might be easier than you think. You could try adding up your portions during the day.
You can choose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as a starchy food, not as portions of fruit and veg.
3. Eat more fish Most of us should be eating more fish - including a portion of oily fish each week. It's an excellent source of protein and contains many vitamins and minerals. Aim for at least two portions of fish a week, including a portion of oily fish. You can choose from fresh, frozen or canned - but remember that canned and smoked fish can be high in salt.
What are oily fish? Some fish are called oily fish because they are rich in certain types of fats, called omega 3 fatty acids, which can help keep our hearts healthy.
How much oily fish? Although most of us should be eating more oily fish, women who might have a baby one day should have a maximum of 2 portions of oily fish a week (a portion is about 140g). Four is the recommended maximum number of portions for other adults.
Examples of oily fish: Salmon, Mackerel, Trout, Herring, fresh Tuna, Sardines, Pilchards, Eel. Examples of white or non-oily fish: Haddock, Plaice, Coley, Cod, tinned Tuna, Skate, and Hake.
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4. Cut down on saturated fat and sugar Fats To stay healthy we need some fat in our diets. What is important is the kind of fat we are eating. There are two main types of fat: saturated fat - having too much can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease unsaturated fat - having unsaturated fat instead of saturated fat lowers blood cholesterol Try to cut down on food that is high in saturated fat and have foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds.
Foods high in saturated fat Try to eat these sorts of foods less often or in small amounts: meat pies, sausages, meat with visible white fat hard cheese butter and lard pastry cakes and biscuits cream, soured cream and crème fraiche coconut oil, coconut cream or palm oil
For a healthy choice, use just a small amount of vegetable oil or a reduced-fat spread instead of butter, lard or ghee. When you are having meat, try to choose lean cuts and cut off any visible fat.
How do I know if a food is high in fat? Look at the label to see how much fat a food contains. Generally the label will say how many grams (g) of fat there are in 100g of the food. High is more than 20g fat per 100g Low is 3g fat or less per 100g If the amount of fat per 100g is in between these figures, then that is a medium level of fat.
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Some foods also give a figure for saturated fat, or 'saturates'. High is more than 5g saturates per 100g Low is 1.5g saturates or less per 100g If the amount of saturates per 100g is in between these figures, then that is a medium level of saturated fat.
Remember that the amount you eat of a particular food affects how much fat you will get from it. Try to choose more foods that are low in fat and cut down on foods that are high in fat.
Sugar Most people in the UK are eating too much sugar. We should all be trying to eat fewer foods containing added sugar, such as sweets, cakes and biscuits, and drinking fewer sugary soft and fizzy drinks.
Having sugary foods and drinks too often can cause tooth decay, especially if you have them between meals. Many foods that contain added sugar can also be high in calories so cutting down could help you control your weight.
How do I know if a food is high in added sugar? Take a look at the label. The ingredients list always starts with the biggest ingredient first.
But watch out for other words used to describe added sugars, such as sucrose, glucose, fructose, maltose, hydrolysed starch, invert sugar, corn syrup and honey. If you see one of these near the top of the list, you know the food is likely to be high in added sugars.
5. Try to eat less salt - no more than 6g a day Lots of people think they don't eat much salt, especially if they don't add it to their food. But don't be so sure!
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Every day in the UK, 85% men and 69% women eat too much salt. Adults - and children over 11 - should have no more than 6g salt a day. Younger children should have even less.
Three-quarters (75%) of the salt we eat is already in the food we buy, such as breakfast cereals, soups, sauces and ready meals. So you could easily be eating too much salt without realising it.
Eating too much salt can raise your blood pressure. People with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure.
How do I know if a food is high in salt? Check the label to find out the figure for salt per 100g.
High is more than 1.5g salt per 100g (or 0.6g sodium) Low is 0.3g salt or less per 100g (or 0.1g sodium)
If the amount of salt per 100g is in between these figures, then that is a medium level of salt.
Remember that the amount you eat of a particular food affects how much salt you will get from it.
6. Get active and try to be a healthy weight It's not a good idea to be either underweight or overweight. Being overweight can lead to health conditions such as heart disease, high blood pressure or diabetes. Being underweight could also affect your health.
It's also important to eat a variety of types of food so you get all the nutrients your body needs.
Physical activity is a good way of using up extra calories, and helps control our weight. But this doesn't mean you need to join a gym. Just try to get active every day and build up the amount you do.
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For example, you could try to fit in as much walking as you can into your daily routine. Try to walk at a good pace.
7. Drink plenty of water We should be drinking about 6 to 8 glasses (1.2 litres) of water, or other fluids, every day to stop us getting dehydrated. When the weather is warm or when we get active, our bodies need more than this. But avoid drinking soft and fizzy drinks that are high in added sugar.
8. Don't skip breakfast Breakfast can help give us the energy we need to face the day, as well as some of the vitamins and minerals we need for good health.
Some people skip breakfast because they think it will help them lose weight. But missing meals doesn't help us lose weight and it isn't good for us, because we can miss out on essential nutrients. There is some evidence to suggest that eating breakfast can actually help people control their weight.
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ILT Bake-Off
2020
For your ILT you will develop a recipe for a dish you can bake.
It should look fantastic and taste amazing, it can be sweet or savoury – it must be cooked in the oven, although you could also cook elements of your dish on the hob before it goes into the oven.
You need to be able to make your dish from start to finish in 1 hour.
You should: demonstrate a knowledge of flavours and textures showcase as many skills as possible demonstrate an awareness of nutritional balance make enough to serve two people
You need to submit your recipe title, your ingredients list and your method, along with the reason why have chosen your recipe. This must be handed in before you start cooking.
The top2 entries from each class will win a prize and the overall winner will be awarded the Nicky Oakes Memorial Cup
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Bolognaise Sauce
Learning objectives: Understand how to work safely with raw meat to make a tomato based meat sauce
Ingredients: 1 onion 1 clove garlic 1 carrot 1 celery stick 250g lean or extra lean minced beef 400g canned chopped tomatoes 1 tbsp. tomato puree 100ml water 1 tsp dried mixed herbs (available from school) or Handful of fresh basil leaves (optional) Black pepper (available from school)
Equipment: From home: Container with a tight fitting lid to carry your sauce home. Method: 1. Prepare the vegetables: Peel and chop the onion Peel and crush the garlic Peel and slice the carrot Finely slice the celery 2. Fry the onion, garlic, carrot and celery in the oil. 3. Add the meat and cook until the mince is lightly browned. 4. Add the tomatoes, tomato puree, mixed herbs and water and mix all the ingredients together. Then add a pinch of black pepper. 5. Bring to the boil and then simmer for 20 minutes. 6. If you are using fresh basil leaves, chop and add just before serving. V. To make this dish vegetarian substitute the mince beef with ‘Quorn’ mince.
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Carrot cake muffins Ingredients 50g brown sugar 90ml sunflower oil 1 large egg 110g plain flour 1 lemon or orange 75g (approximately 1 medium) carrots ½ teaspoon bicarbonate of soda (available from school) ½ teaspoon cinnamon (available from school) Pinch of salt (available from school)
Equipment: From home: Container to carry muffins home. From school: mixing bowl, grater, wooden spoon, table spoon, muffin tray, muffin cases.
Method 1. Pre-heat the oven to 180oC / Gas Mark 5. 2. Top and tail your carrot then grate it. 3. Use a fine grater to zest your orange or lemon. 4. In a large mixing bowl beat the sugar & oil together, then add the egg and beat in. 5. Add the flour, bicarbonate of soda, cinnamon, salt & zest and mix well. 6. Fold in the grated carrot. 7. Spoon the mixture evenly into 6 muffin cases, & bake for 20 minutes. You could make cream-cheese icing at home to top these muffins Ingredients 125g cream cheese 250g icing sugar, sieved 1-2 teaspoons lime juice
Beat the cream cheese in a bowl until smooth & softened & then beat in the sieved icing sugar. Squeeze in the lime juice to taste. When the cupcakes are cool, smear the icing on top.
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Sticky lemon chicken
Ingredients: (serves 4): 1 tbsp. honey 1 lemon 1 chicken stock cube 1 tbsp. soy sauce (available from school) 400g skinless and boneless chicken breasts or thighs 1 tbsp. corn flour (available from school) 1 tsp vegetable oil (available from school) 2 carrots 1 red pepper 140g sugar snap peas or mange tout
Equipment: From home: Container with lid to carry chicken home
From school: Chopping board, wok, jug, sharp knife, wooden spoon, mixing bowl, lemon juicer
Method: 1. Cut the lemon in half and juice it. 2. In a jug, make up 250ml of stock using the stock cube. Then mix in the honey, lemon and soy sauce, and set aside. 3. Peel and finely slice the carrot next, cut the pepper into chunks and set aside. 4. Place the corn flour in a mixing bowl. Cut the chicken into bite size pieces and then place in the bowl, toss with the corn flour so it is completely coated. 5. Heat the oil in a wok, add the chicken and fry until it changes colour and starts to become crisp around the edges. 6. Add the carrots and red pepper, then fry for 1 minute. 7. Pour the stock into the pan, bring to a simmer, then add the sugar snap peas and bubble everything together for 5 minutes until the chicken is cooked and the vegetables are tender. 8. Serve with noodles.
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Swiss Roll
Ingredients:
100g self-raising flour 100g caster sugar 4 eggs 2 tbsp. sugar for rolling 4 tbsp. jam Equipment: From home: Container to carry cake home From school: Mixing bowl, electric whisk, Swiss roll tin, table spoon, palette knife, table knife
Method:
1. Pre heat oven to 200C / Gas Mark 6.
2. Break the eggs into a large mixing bowl, add the sugar.
3. Using an electric whisk, whisk until the mixture is thick and creamy.
4. Sieve in the flour and FOLD using a metal spoon.
5. Pour into the prepared tin and bake for 7-10 minutes until it is well risen, golden and springy.
6. Whilst the cake is cooking sprinkle a piece of greaseproof paper with the extra sugar, making sure it is lengthwise in front of you.
7. Turn the Swiss roll onto the greaseproof paper and trim the edges.
8. Carefully spread the jam over the warm Swiss roll. Score a line across the cake approximately 1.5cm from the bottom of the Swiss roll.
9. Gently fold over the 1.5cms and roll the cake using the greaseproof paper to help you.
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Veggie Curry
Ingredients 1 tablespoon olive oil 2 onions 2 garlic cloves, crushed 400g can plum or chopped tomatoes 400ml can coconut milk 400g can chickpeas, drained and rinsed 2 large tomatoes, quartered ½ small pack coriander, roughly chopped 1 tsp turmeric (available from school) 1 tsp garam masala (available from school)
Method 1. Finely slice the onions 2. Heat the oil in a large pan and add the onions. Cook until softened, about 10 minutes. 3. Add the garlic and spices, and stir to combine. Cook for 1-2 minutes, then pour in the canned tomatoes, break up with a wooden spoon and simmer for 10 minutes. 4. Pour in the coconut milk and season. Bring to the boil and simmer for a further 10-15 minutes until the sauce has thickened. 5. Tip in the chickpeas and the fresh tomatoes, and warm through. Scatter over the coriander and serve with fluffy rice.
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Pizza Planning
What ingredients would you like to use? How should it taste? How should it look? How many portions of vegetables can you include on your pizza?
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My Own Pizza
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Basic Ingredients From home From school 250g strong plain flour 1 easy blend yeast 1 small tin chopped tomatoes ½ tsp salt 2tablespoon tomato puree 1 tablespoon oil 100g grated cheese 180mls warm water
My Ingredients
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Equipment: From home: 50p for Pizza box From school: mixing bowl, wooden spoon, jug, rolling pin, baking tray and parchment, chopping board, grater, sharp knife Method: 1. Pre heat oven to 180oC / Gas Mark 5. 2. Put flour, salt and yeast in mixing bowl and mix. 3. Add oil and most of the water. 4. Mix with a wooden spoon until the dough is soft. 5. Knead on a floured surface for 8 minutes. 6. Shape your pizza dough and place on baking parchment on a baking tray. 7. Mix tinned tomatoes and tomato puree. 8. Spread over base. 9. Add the rest of the toppings – finish with grated cheese. 10. Bake for approximately 20 minutes. 11. Cool and place in box.
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Chocolate brownies
Ingredients 150g dark chocolate 125g butter or margarine 150g soft light brown sugar 2 large eggs 75g plain flour 25g cocoa powder 2 ½ tablespoons malted milk powder (available from school)
Method 1. Pre heat oven to 160oC/Gas Mark 4. 2. Line a baking tin with baking parchment/greaseproof paper. 3. Put the chocolate, butter, sugar and malt powder in a saucepan and gently melt together, stirring occasionally. 4. Life off the heat and leave for 5 minutes before the next stage. 5. Beat the eggs, one by one into the chocolate mixture with a wooden spoon. 6. Sieve the flour and cocoa and mix in. 7. Scrape into the tin and bake for 30 minutes. 8. Cool completely before cutting into squares. 9. Chill overnight for slightly firmer brownies.
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Cooks’ Notes
Measuring spoons Teaspoon tsp 5ml Dessert spoon dstsp. 10ml Tablespoon tbsp. 15ml
Oven temperatures Level of hotness Degrees Gas Celsius Mark Cool /Very Slow Cook - Good temperature for rising bread 110 1/4
Cool /Very Slow Cook - Just to warm things up, can make 'sun-dried' tomatoes at this temperature, marked with an S on 120/130 1/2 some cookers.
Warm/Slow Good for slow cook meals - i.e. start a casserole 140 1 on the hot plate then finish at this temperature.
Warmish/Slow Cook 150 2
Warm/Moderate For reheating casseroles pies etc - meat dishes should simmer for ½ hour at this temperature to kill 160/170 3 off any bacteria
Moderate - Good for a lot of cakes 180 4
Moderately Hot – Pizza 190 5
Quite Hot - If in doubt use this temperature – it is a good 200 6 midway point for most things
Hot - Roast Potatoes and Vegetables 220 7
Very Hot - Baking some types of bread 230 8
Extremely Hot – rarely used 240 9
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Health Promotion Campaigns 3 and 5 a-day
3-A–Day In Britain at least two and a half million young people and women do not eat enough calcium in their diets.
Why does this matter? Calcium is the foundation on which strong bones and teeth are built, so over time a diet low in calcium can increase your risk of developing brittle bone disease (osteoporosis).
The best way to safeguard your bones is to pack in enough calcium before your mid-to-late 20s and thereafter eat a well-balanced diet with plenty of weight-bearing activity like walking, running, aerobics, tennis, football and dancing which will strengthen your bones.
One of the easiest ways to meet your daily calcium requirement is to consume three portions of milk, yogurt or cheese (3-A-Day).
This could be: 1. an average glass (200ml) of semi-skimmed or skimmed milk. 2. a small pot (150g) of low-fat yogurt. 3. a match-box sized (30g) piece of cheese.
Other health benefits of 3-A-Day. Eating 3-A-Day has been shown to significantly lower cholesterol and thus the risk of coronary heart disease. Research from America has found that eating 3-A –Day and 5 portions of vegetables can help to reduce blood pressure. Experts now suggest that eating 3-A-Day of milk and dairy products can help prevent excessive weight gain in adults and children. There is increasingly good research to show that a higher intake of calcium may have a protective effect against colon cancer. Eating 3-A-Day is a smart move to keep your bones in shape throughout life. Studies show that children who eat 3-A-Day are less likely to develop tooth decay. Eating 3-A-Day can help top up our daily vitamin and mineral levels
5-A-Day:
What are the health benefits of eating fruit and vegetables?
Eating a variety of fruit and vegetables will give you plenty of vitamins and minerals. For example, many are naturally high in folic acid, vitamin C and potassium. Fruit and vegetables are also a good source of fibre and other substances, such as antioxidants. All these nutrients are important for your health. Fruit and vegetables are generally low fat, low calorie foods. Therefore eating fruit and vegetables instead of foods that are high in fat and added sugars may help you keep yourself at a healthy weight. Eating more fruit and vegetables may help reduce the risk of the two main killer diseases in this country - heart disease and some cancers. To get the maximum benefits, you need to eat different types of fruit and vegetables. Fruits and vegetables all contain different combinations of fibre, vitamins, minerals and other nutrients. So aim to include a variety of fruit and vegetables in your 5 A DAY to get the most benefit. What counts towards 5-A-DAY?
Almost all fruit and vegetables count towards 5-A-DAY. There is no limit to what you can consume but here are some guidelines to help you get the most from eating more fruit and vegetables: Fresh, frozen, chilled, canned, 100% juice and dried fruit and vegetables all count.
The 5-A-DAY logo and portion indicator will help people to choose a diet with plenty of different fruit and vegetables.
3-A-Day
1. What does 3- A- Day mean? ...... 2. Why is eating 3-A-Day important for young people? ......
3. Why do we need calcium? ......
4. How much milk, cheese and yoghurt should you eat per day? ......
5. If your diet is low in calcium, what diseases are you at risk of developing? ......
6. Name 3 other health benefits of eating 3-A-Day? ......
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5-A-Day
1. What does 5-A-Day mean? ......
2. What are the health benefits of eating more fruit and vegetables? ......
3. What nutrients are provided by fruit and vegetables? ......
4. How could you increase the amount of fruit and vegetables in your diet? ......
......
Are you eating well?
Think about what you ate yesterday and complete this Eatwell guide, listing all the food and drink you consumed.
1. Which section(s) has (have) too many foods?
2. Which sections of the plate do not have enough foods in them?