DATE. OF OUT IS 4-H Outdoor Cooking S’mores and More: information: and Living PUBLICATIONcurrent most THIS Basic Skills Guide For http://extension.oregonstate.edu/catalog $8.00 Revised July 2002 4-H 93211 Contents Introduction ...................................................................... 3 Chapter 1—Down to Basics 1A. Fuel for Life ............................................................. 9 1B. Keep Healthy and Well ......................................... 13 1C. Planning Party ...................................................... 17 1D. Let’s Do Lunch ...................................................... 20 Chapter 2—Nutritious Meals and SnacksDATE. 2A. Good Food that Stays Good.................................. 24 This publication was prepared for use in the Oregon 4-H Home 2B. Extraordinary Eats .................................................OF 27 Economics and Natural Resources 2C. Incredible Edibles.................................................. 30 programs. Some information has been adapted from previous 2D. Me and My Buddy ................................................ 34 Oregon 4-H Outdoor Cookery materials. Chapter 3—BackyardOUT Cookout 3A. Lay the Groundwork............................................. 38 Editors: Miriam Lowrie, professor IS emeritus; Elaine Husted, Extension 3B. Ready to Help ........................................................ 41 faculty, Grant County; R. Roy Hamilton, professor emeritus; all of 3C. Fuel for Fire ........................................................... 46 Oregon State University. 3D. Safe and Orderly Cooking .................................... 50 Pilot study process for National 4-H 3E. We Can Cook! ....................................................... 55 Juried Curriculum Review: Mary information: Arnold, 4-H Youth Development Chapter 4—Safety First specialist for curriculum and evaluation, Oregon State University. 4A. What Shall We Eat Today? .................................... 60 4B. Our Friend, the Sun............................................... 63 Layout and design: Rick Cooper, former OSU Extension and Experi- 4C. A Safe Cooking Campfire ..................................... 67 ment Station Communications current editor. PUBLICATION4D. Out and About ...................................................... 70 Chapter 5—Planning is the Key Curriculum reviewed by: Carolyn A. Raab, Extension Food and Nutri- 5A. Time for Safe Keeping ........................................... 73 tion specialist; Virginiamost Bourdeau, 4-H Youth Development special- 5B. All Decked Out ...................................................... 78 ist—NaturalTHIS resources; Elaine Schrumpf, 4-H Youth Development 5C. Cooking that Shines ............................................. 81 specialist—HomeFor Economics, all of 5D. Off We Go ............................................................. 85 Oregon State University; and Ann Rund, 4-H Extension specialist for Chapter 6—We’re Off! curriculum and internationalhttp://extension.oregonstate.edu/catalog programs, University of Illinois. 6A. Buying Smart......................................................... 89 6B. Cooking on a Stick ................................................ 93 No endorsement of named products is intended, nor is criticism 6C. The Campfire Grill................................................ 97 implied of similar products not mentioned. 6D. We’re Tenting Tonight ........................................ 101 2 • S’mores and More: 4-H Outdoor Cooking and Living Basic Skills Guide Introduction Welcome to the beginning 4-H outdoor cooking project— S’mores and More! If you haven’t yet experienced the joys of cooking outdoors, here’s your opportunity to roast marshmal- lows, make your own S’mores, and so much more! Ever since humans figured out how to make fire, they’ve been cooking food over a campfire. We continue to share that bond with our ancestors as we sit around the campfire, barbecue grill, or propane stove, talking and planning as we wait patiently for our food to be ready to eat so we have more energy to do the DATE. things we’ve planned in the great outdoors. While some of you might be “old hands” at cooking in the OF kitchen, cooking outdoors will present some new challenges. Uneven heat sources, basic cooking equipment, and limited cooking and cleaning facilities are some of the challenges you will face. In addition, you’ll need to learn patience, becauseOUT cooking outdoors is the opposite of the fast food we’ve become used to in today’s fast-paced society. IS Whether you’re an “old hand” or brand new to cooking, learn- ing the basics of cooking the way our ancestors did—in nature’s kitchen—will be fun and exciting. You’re learning skills for your whole life that someday could save your life, and skills you’ll pass on to others as you grow and go places!information: 4-H is all about learning life skills—skills that will help you all through your life. You’ll be learning skills that will help you: I Understand yourself I Communicate and relate with others I Solve problems and makecurrent decisions I Find, understand,PUBLICATION and use information I Make good use of your resources I Work with groups I Think aboutmost your future world of work ITHISStay healthy and in good physical condition, and refine coordinationFor Your goal in the 4-H Outdoor Cooking and Living project is to prepare safe http://extension.oregonstate.edu/catalogfood in outdoor settings to keep yourself and others healthy. What could be worse than to go to a beautiful camp- ing spot and then prepare food that’s unsafe to eat and have S’mores and More: 4-H Outdoor Cooking and Living Basic Skills Guide • 3 INTRODUCTION someone get sick? In the 4-H Outdoor Cooking and Living project, you’ll learn about: I Selecting and preparing healthful food I Food and fire safety I Personal and environmental health We all learn in different ways—by reading, by listening, and by doing. You’ll learn best by following these five steps: 1. Do the activities in the book. 2. Share what happened with your friendsDATE. and parents. 3. Tell them what’s important and how it relates to other things you already know. 4. Ask yourself So what? Connect OFyour experience to real-world examples and plan to use these skills in the future. 5. Ask yourself Now what? Apply what happened to other situations, and practice getting better by teaching others what you’ve learned.OUT You’ll learn even more if you also plan to give talks, demonstra- tions, or presentations;IS attend workshops; teach others; con- struct new items; keep records; exhibit your projects; and participate in all of your group’s outdoor cooking activities. Your adult helper will help you set goals, plan activities, suggest resources, and talk over what you’ve learned. Your helper will support you and all that you do, meet with you regularly, and also might beinformation: the one to go on hikes and camping trips with you. If your helper cannot go with you on these outdoor adven- tures, find another adult who can accompany you and your group. Your adult helper will work with you to figure out what other currentknowledge and skills you need to stay safe and healthy. For PUBLICATIONexample, anytime you use fire or another heat source, have a first-aid kit available. Start an Outdoor Cooking and Living journal. This helps you most track new skills, knowledge, and activities. Always bring your THIS notebook and pencil to meetings. The 4-H Outdoor Cooking and Living project is divided into For three levels—Basic, Expanding, and Advanced. No matter what age you are when you start Outdoor Cooking, you must start at http://extension.oregonstate.edu/catalogthe beginning level in order to learn the basics upon which everything else is based. As you gain confidence close to home, you, your friends, and your adult helper might want to go on longer trips away from home and even, perhaps, to remote 4 • S’mores and More: 4-H Outdoor Cooking and Living Basic Skills Guide INTRODUCTION areas of your region. Your leaders, helpers, and parents will help you decide when you’re ready to take the next step. Now get ready for S’mores and More! We hope you enjoy it. Here’s what you’ll be learning in this first book: Nutrition and meal planning I What is the Food Pyramid? —Planning well-balanced meals I Nutrients for good health —Protein, carbohydrates, fats, vitamins, minerals, fiber, water DATE. —Just as a fire needs fuel to keep going, so does a camper I Good food for camping/outdoor cooking —Nutrient- and calorie-rich, light in weight, minimum OF packaging, easy to fix I Making menus—how much do I need? I Buying foods at the supermarket —Convenience foods vs. scratch ingredients OUT —Making some of my own convenience foods: drink mixes and trail mixes IS I Time management —What to fix first so everything is ready at about the same time Food safety I General food safety information: —Keep food clean, hot, cold; cook thoroughly —Food temperature danger zone I Sanitary conditions —Keep hands and cooking surfaces clean. I Clean dishes—rinse awaycurrent soap so it doesn’t get inside you! —Use bleachPUBLICATION to sanitize surfaces. I How to keep foods frozen or cold —Cooling/insulation systems I Easy foods to prepare —How do I knowmost foods are “done”? ITHISSafe storage of foods and leftovers Fire-building/safetyFor and environmental health I Campfire safety I What firehttp://extension.oregonstate.edu/catalog needs to burn I Prepare the area —Barbecue grill —Cooking fire —Storage of cooking equipment S’mores