BREADS & CEREALS LEADERS’ RESOURCE MANUAL The 4-H Motto “Learn to do by Doing” The 4-H Pledge I pledge My Head to clearer thinking, My Heart to greater loyalty, My Hands to larger service, My Health to better living, For my club, my community, and my country. The 4-H Grace (Tune of Auld Lang Syne) We thank thee, Lord, for blessings great on this, our own fair land. Teach us to serve thee joyfully, with head, heart, health and hand. Published by: Canadian 4-H Council Resource Network, Ottawa ON Compiled by: Andrea Lewis, Manitoba Graphic Design by: Perpetual Notion, www.perpetualnotion.ca Date: April 2008 2 Welcome to Food and You - Breads and Cereals Members and leaders will be using the eight page member project guide as in past years. A copy of the Member’s Guide for Food and You 4 is included in this resource book. This resource guide includes: Lesson Information Suggested activities to assist with learning Suggested recipes Food and You 4 contains information on four basic areas: Eating Well Cook it Well Fundamentals Field to Fork This project will focus on Breads and Cereals. In each lesson segment, there are suggested activities and recipes to accompany the foods information. To finish the project, members are required to complete 6 to 8 meetings or lessons. Be sure to spend at least one lesson with the members making pan rolls which are one of the project requirements for Food and You - Breads and Cereals. Hope you enjoy your year as a 4-H Foods leader! ACHIEVEMENT DAY REQUIREMENTS Pan Rolls (4) 50 Recipe File (containing at least 8 grain product recipes 25 plus a picture of the member showing at least one recipe Encourage members to consider at least one special needs diet recipe, i.e. Celiac disease) Menu Plan for yourself for one day (using a grocery store 25 flyer), include breakfast, lunch, dinner and 2 snacks 100 Include the menu, cost break down and flyer in a Duotang of binder 3 FOOD and YOU 4 - LEADER’S RESOURCE NOTE: It is recommended that you meet with project members 6 - 8 times during the 4-H year. Information is provided as a guide and information sessions may be combined, if you wish. Plan to have at least one meeting where members make the required Soft Pretzels, and any other achievement day requirements. I N D E X Project Overview 5 Benefits to 4-H members 14 Design 14 Format 14 Getting Started 15 During the Project 16 The Achievement Day 16 Food and Kitchen Safety 16 Food Allergy 18 Eating Well 20 Brown Bag Lunch 20 Healthy Snacking 22 A Matter of Fat 24 Cook it Right 26 Breads 26 Field to Fork 29 The Goods on Grains 29 Fundamentals 32 Manners Matter 32 Activities 34 Recipes 48 Appendices 61 Appendix A: Vitamins and Minerals 62 Appendix D: Recommended Internal Cooking Temperatures 65 Appendix E: Recommended Food Storage Chart 66 Appendix F: Internet Activities Summary 69 Appendix G: Metric Conversion Guide 71 Appendix H: Glossary 72 References 76 4 Project Overview You are what you eat! It is well documented that food choices affect one’s health. We need to understand the principles behind good nutrition, what food is good for us and why. Then we can make the best food choices for our families and ourselves. Where we live and our family heritage will determine our food preferences and making food nutritious choices involves deciding what to eat, and when foods should be eaten. Having adequate financial resources will help us buy a good variety of healthy food that can be found in all of the food groups of Eating Well with Canada’s Food Guide. Food is an integral part of our lifestyle. We eat whether we’re hungry or not, tired, bored, happy, sad, sick, or healthy. Food is consumed sitting, standing, or lying down. We eat alone, in groups, inside, outside, anytime of the day or night. The human pursuit of food ha changed dramatically since our ancestors spent most of their waking moments in pursuit of food. Hunting and gathering edibles were extremely time consuming and difficult processes and became easier when the domestication of animals and industrialized food production followed. Today, we forage in supermarkets for food with the world as our marketplace. We demand freshness, quality, quantity, convenience, and healthy safe food from farmers and food processors. Today, with all the choices in the supermarket, it is more important than ever to learn to prepare and cook simple, inexpensive, tasty healthy meals and snacks. We are constantly being challenged by the media to purchase instant, high fat, high sugar, low nutrition fast food. Preparing your own food isn’t just better for your body, it’s easier on your budget and it provides you with the opportunity to socialize by sharing food with friends and family. And just like learning to ride a bike or speak another language, learning to cook is more effective if we can start early in life and have fun at it! To initiate and/or reinforce healthy eating practices and better understand the relationship between nutrition, physical activity, and healthful lifestyles, look to Eating Well with Canada’s Food Guide. Eating Well with Canada’s Food Guide describes what amounts of food people need for their age, and what types of food is needed for a healthy lifestyle. Following Canada’s Food Guide will help people get enough vitamins and minerals and other important nutrients; reduce the risk of obesity, Type 2 diabetes, heart disease, certain cancers and osteoporosis; and provide overall health and vitality. Keep in mind that the eating patterns of many Canadians may be quite different based on social environment, heritage, age, gender and financial resources. But we can all benefit from nutrition education whether it’s a young child, a student living on their own or 4-H alumni with a new family. One is never too young or too old to learn more about good nutrition. 5 WELCOME Welcome to the 4-H Food and You - Breads & Cereals Project! Please read through this guide carefully, as it contains information and suggestions that are important for your project. 4- H leaders can obtain a Leader Project Guide and other resources from the PEI 4-H Office. Hopefully you, as a member, will “Learn to do by Doing” through hands-on activities that will encourage learning and enjoyment. If you have any questions, c o n t a c t your District 4-H Officer or your 4-H project leader. You must complete all 4-H YEAR COMPLETION of the listed aspects You complete a project by: completing the project Achievement Day requirements in order to show at completing a communication project Fairs and Exhibitions. completing a community project completing an agriculture awareness project taking part in Achievement Day ACHIEVEMENT DAY REQUIREMENTS 1. Pan Rolls 50 2. Recipe File (at least 8 Bread and Cereal Recipes plus 25 a picture of the member showing at least one prepared recipe Members are encouraged to consider at least one special needs diet recipe, i.e. Celiac disease) 3. Plan a menu for yourself for one day from a grocery store flyer and 25 Determine to cost of each meal/snack (must include breakfast, lunch, dinner and 2 snacks) 100 The menu, cost breakdown and flyer must be presented in a duotang or binder EXHIBITION REQUIREMENT BREADS & CEREALS Two (2) Soft Pretzels - Starting with the 2011 Exhibition season, the only Please Note: exhibition item for the Foods Projects will be the food To finish this project, 6 to 8 item for each specific project. project meetings/lessons Recipe File and picture - Prepare one of the recipes must be completed with a from your recipe file and have someone take a picture minimum of 8 recipes tested of you with the prepared recipe. Add this to your recipe file. Members who wish to show at exhibitions can take advantage of your freezer when baking. You can BE A GOOD SPORT! In the spirit of learn to do by doing, all freeze a portion of your item(s) so that you will have some ready for each exhibition. Be sure to repackage those involved in 4-H are encouraged to items as some moisture tends to accumulate when the practice good sportsmanship, use common sense at all 4-H activities and the work in any 4-H project should be Ages for 4-H members as of the member’s own work. January 1st of the 4-H year: Junior: 9-11 years Check out the PEI 4-H Web Site 6 Intermediate: 12-14 years Senior: 15-21 years www.pei4h.pe.ca FOOD AND YOU AND FOOD FOOD SAFETY AND PREPARATION TIPS STANDARDS FOR Always have a clean work area and wash hands with hot JUDGING ROLLS soapy water before you begin food preparation and 30 General Appearance cooking. 30 Internal Appearance Always read through the whole recipe before you start. 40 Flavor and Odor Always gather all the ingredients, measuring cups and spoons, utensils and pots or bowls you will need before you start. Always tidy as you cook and clean up the kitchen when you are finished. Always wear oven mitts to handle hot dishes. Always keep food safe by keeping hot food hot and cold food cold. Always use hot soapy water to wash utensils and surfaces after handling raw foods and before handling cooked or ready-to-serve foods. HELPFUL RESOURCES! JUDGES WILL BE www.healthyeatingpei.ca www.healthyeatingisinstore.ca LOOKING FOR..