Copy of 2023 Fantastic Food Booklet (1).docx

**Fantastic Food**  ---------------------------------------------------------- ----------------------------------------------------------------------- ![...

**Fantastic Food**  ---------------------------------------------------------- -----------------------------------------------------------------------  Easy peasy the key to healthy kids \| Warwick Daily News  Year 7 -- Agriculture and Food Technologies Name: Class: ======================================================== +---------+---------+---------+---------+---------+---------+---------+ | | **Highl | **Compe | **Devel | **Exper | **Non-a | **Resul | | | y | tent** | oping** | iencing | ttempt* | t** | | | Develop | | | Difficu | * | | | | ed** | **26-21 | **20-15 | lty** | | | | | | ** | ** | | **0** | | | | **30-27 | | | **14-1* | | | | | ** | | | * | | | +=========+=========+=========+=========+=========+=========+=========+ | **End | Demonst | Demonst | Demonst | Demonst | Quiz | /30 | | of Unit | rated | rated | rated | rated | was not | | | Quiz** | an | a | a | a | attempt | | | | **exten | **compe | **devel | **limit | ed. | | | **Outco | sive** | tent** | oping** | ed** | 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Welcome to Technology! The Technology faculty is a specialised subject area that studies the design process whilst learning new practical skills such as food hygiene and food preparation techniques. The classes in this subject may be theoretical, ICT (computer) based or practical; each with different requirements. The following is required for **[practical cooking classes].** **Personal Protective Equipment(PPE)** +-----------------------+-----------------------+-----------------------+ |  | ) | ) | +=======================+=======================+=======================+ | Clean white cotton | Closed in leather | UNSAFE & UNACCEPTABLE | | apron | shoes. | FOOTWEAR! | +-----------------------+-----------------------+-----------------------+ **Personal Hygiene Standards**  --------------------------------------------------------------------------- --------------------------------------- ------------------------------------------------------------ Clean, short finger nails. No nail polish or acrylic nails are permitted. Long hair must be tied back securely. The last step before preparing food is to WASH YOUR HANDS. **Food Preparation equipment to be brought from home.**  ------------------------------------- Plastic container for food products Practical lessons: - - - - - - Practical Lessons Practical Lesson Date, Day, Room. -------------------------------- ------------------ **Salad Wrap** **Pizza Spirals** **Mixed Berry Muffins** **Penne Pasta** **Beef Tacos** **Apple and Rhubarb Crumble** **Fruit Salad with Ice Cream** **Healthy Nuggets** **Vegetable Risotto** **Banana Smoothie** Please fill in the table above with the help of your teacher. Add these dates to your school diary. [The design and production process] Throughout your study of Technology, you will learn about design processes and how to apply them. You will explore different types of design processes and learn how to apply them in your design project. The **design and production process**: - - - - - A flowchart labelled \'Ongoing evaluation\' with a two-headed arrow indicating both directions. The first part of the flowchart is called \'1. Identifying and defining\'. It says \'Identify the need or design opportunity, question and review existing ideas/solutions and develop evaluation criteris.\' There is an arrow pointing to the next section, which is labelled \'2. researching and planning\'. It says \'research relevant equipment and processes, develop test and communicate design ideas and develop plans to safely ,amage production.\' An arrow points to the next section, labelled \'3. producing and implementing\', it says \'apply skills and techniques, manage production and implement and modify solutions\'. The arrow points to the next section, labelled \'4/ testing and evaluating\'. It says \'evaluate quality and effectiveness against the evaluation criteria and evaluate the design and production process. After evaluate is a big arrow called \'Review if required to improve\' and it goes all the way back up to the first part of the flowchart, indicating a cycle. The sequence (or steps) in **design processes** may vary depending on design Does your solution perform as it should? Throughout the process there should be ongoing evaluation and a review if requi [Presenting your Design Portfolio] Designers will showcase their skills and projects they have developed in a portfolio. As part of this subject you will use the booklet handed out in class as a guide for what to include in your design portfolio. The headings indicate different parts or stages of finding solutions to design problems. You will need to create a title page for each of the following headings: +-----------------------------------+-----------------------------------+ | Design and Production Process | Check when complete | | | | | Identifying and Defining | | | | | | Researching and Planning | | | | | | Production and Implementing | | | | | | Testing and Evaluating | | +-----------------------------------+-----------------------------------+ Under each heading are a series of exercises that are organised to help you come up with interesting design solutions. Each question should be completed and the solutions (answers) should be included in your portfolio. The standard or presentation of your design portfolio is very important.  -------------------------------------------------------- --------------------------------------------------- You will need to purchase an A4 plastic display folder An example of high quality presentation standards  Fantastic Food*.* [Design Brief] Design, produce and evaluate a recipe booklet for adolescents. You will be required to complete activities that will help you research the nutritional needs of adolescents. The recipe booklet is to be produced in a digital format using software such as Canva. You are also required to submit a Design Portfolio containing the completed activities to document your design process and complete practical lessons in food preparation. +-----------------------------------------------------------------------+ | [DESIGN SITUATION] | | | | Good nutrition is essential for all people in society and it is | | especially important for adolescence as this is a time of rapid | | growth. Nutrition is about understanding the needs of your body | | including what to eat and in what amounts to maintain health and | | ensure growth and development. It also includes understanding good | | choices in regard to food to ensure vitality and longevity*.* | +=======================================================================+ | [DESIGN SPECIFICATIONS] | | | | Design and create a recipe booklet for adolescents. It must: | | | | - - - - - | +-----------------------------------------------------------------------+ | [DESIGN CONSTRAINTS] | | | | **Time**: You will have 13 weeks to complete this project. No late | | projects will be accepted. The due date will be discussed in class | | and confirmed by your teacher. | | | | **Format:** The Design Portfolio should include the activities listed | | on the following pages and will need to be presented in a display | | folder. The recipe booklet will need to be printed off and included | | with the Design Portfolio. | | | | **Practical cooking lessons**: You will need to organise your | | equipment and attend all practical cooking lessons. Some of these | | lessons will be marked and contribute to your final grade. Note: all | | food and equipment will be organised and supplied by the school. | | | | mage result for images of kids cooking | +-----------------------------------------------------------------------+ [Develop your Design Portfolio by completing the following activities.] [Identifying and Defining ] 1. 2. 3. - - - - - - - - - - - - - 4. ------------------------ --  ------------------------ -- [Research and Planning ] 5. 6. 7. - - - - 8. 9. 10. 11. ------------------------ --  ------------------------ -- Carefully read over what is required to be included in recipe booklet you will be developing. Make notes as you go. 12. 13. 14. include in your Recipe booklet -see worksheet 15. ------------------------ --  ------------------------ -- Evaluate your recipe booklet using the following questions: 16. 17. 18. Recipe Booklet Criteria **Create a recipe booklet for adolescents who want to use recipes that will improve their health. Please include the following:** +-----------------------------------+-----------------------------------+ | **Recipe Booklet requirements** | **Mark allocation** | +===================================+===================================+ | 1. | **2** | +-----------------------------------+-----------------------------------+ | 2. | **4** | +-----------------------------------+-----------------------------------+ | 3. | **4** | +-----------------------------------+-----------------------------------+ | 4. | **4** | +-----------------------------------+-----------------------------------+ | 5. | **4** | +-----------------------------------+-----------------------------------+ | 6. | **4** | +-----------------------------------+-----------------------------------+ | 7. | **10** | +-----------------------------------+-----------------------------------+ | 8. | **8** | +-----------------------------------+-----------------------------------+ | **Total** | **40** | +-----------------------------------+-----------------------------------+ - - - - - -  There is an example of a modified recipe on the next page. **How to modify (change) a recipe to make it healthier.** [Salty Dogs ] Highlight all the unhealthy ingredients in the recipe below. These are ingredients that may be high in sugar, salt or fat for example. Replace each of these ingredients with healthier options. There are a few examples for you to use as a guide. This task will assist you in preparation for the development of your informative recipe booklet. - - - - - - - - - - - - - - - - - - - - - Why make these changes? Ingredients such as brioche buns and bacon fried in butter are high in saturated fat. Some cheeses are also high in saturated fat and salt intake should be limited. **Low fat and salt reduced options are much healthier choices** **Identifying and Defining** Fill in the boxes with words relating to safety in the kitchen, hygiene- keeping food and equipment free from contaminants such as bacteria; cleaning and Personal Protective Equipment (PPE) used to keep us safe whilst working in the kitchen. Go to [[http://foodsafety.wisc.edu/topicsA-Z/t-z.html\#w]](http://foodsafety.wisc.edu/topicsA-Z/t-z.html#w) for ideas for ideas.  **Safety in the Kitchen** **[Safety in the Food Room]** Look at the picture of a food classroom below. What dangers can you spot? Highlight 10 and describe what the hazard is. 1. 6. ---- ----- 2. 7. 3. 8. 4. 9. 5. 10.  Click on the link of the Scrub Club website and fill in the right hand column with information about each of these germs. [[http://www.scrubclub.org/site/games.aspx]](http://www.scrubclub.org/site/games.aspx) +-----------------------------------+-----------------------------------+ | **Germy villains are the enemy of | **Describe the Germ Facts related | | handwashing, and we want to make | to each of these Germy Villains** | | them disappear down the drain!** | | | | | | **Label each Germy Villain** | | +===================================+===================================+ | | | +-----------------------------------+-----------------------------------+ |  | | +-----------------------------------+-----------------------------------+ | | | +-----------------------------------+-----------------------------------+ |  | | +-----------------------------------+-----------------------------------+ | **\`** | | +-----------------------------------+-----------------------------------+ **Safety in the Kitchen** **[Health and Safety- worksheet 1]** When you make food for yourself or for other people, you must make sure that it is safe to eat and that it does not cause food poisoning. **Follow these top tips to keep you safe while you're cooking:** 1. 2. 3. 4. 5. 6. 7. clean it up straight away hot oil --------------------------- ----------------------------------------------------- blue cook top fingers of the way of the flame or where they may be bumped Hot liquids long hair germs Soap and warm water **Safety in the Kitchen** **[Health and Safety- worksheet 2]** B\_\_\_\_\_\_\_\_\_\_\_ are the main cause of food p\_\_\_\_\_\_\_\_\_\_\_\_. They are l\_\_\_\_\_\_\_\_\_ o\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_, which multiply and spread. They c\_\_\_\_\_\_\_\_ be seen without a microscope. Most bacteria are harmless, but some can make you very ill. Food poisoning bacteria will cause: - - - - To multiply they need: - - - - They multiply on most of the food we eat. They will not m\_\_\_\_\_\_\_ easily on salty, acidic, and sugary foods. The best temperature for bacteria to grow is 37oC, which is our body temperature. **In 7 Hours 1 bacteria can multiply** **to over 2,000,000 bacteria** When working with food try to keep the food above or below the D\_\_\_\_\_\_ Z\_\_\_\_. Most bacteria are destroyed above 70ºC. Food should be cooked or reheated until it is piping hot should reach at least 70ºC for 2 minute **Danger Zone is between 5ºc and 60ºc** What might cause bacteria to multiply in the kitchen? - - - - - **Missing words: zone, multiply, stomach, organisms, fever, cramps, poisoning, living, bacteria, cannot, danger** **Safety in the Kitchen** ### [Do you know your kitchen equipment?] +-----------------------------------+-----------------------------------+ |  | Name: Cutting boards | | | | | | White- Multipurpose (many uses) | | | | | | Yellow- Raw chicken | | | | | | Brown- Cooked meat | | | | | | Red- Raw meat | | | | | | Blue- Seafood & fish | | | | | | Green - Vegetables / fruit | +===================================+===================================+ | | Name: Measuring Cups | | | | | | Use: Measuring dry & wet | | | ingredients | | | | | | Label each measuring cup with the | | | correct amount. | | | | | | 1 Cup | | | | | | ½ Cup | | | | | | ⅓ Cup | | | | | | ¼ Cup | +-----------------------------------+-----------------------------------+ |  | Name: Measuring Spoons | | | | | | Use: Measuring wet & dry | | | ingredients | | | | | | Label each spoon with the correct | | | amount. | | | | | | 1 Table spoon | | | | | | 1 teaspoon | | | | | | ½ teaspoon | | | | | | ¼ teaspoon | +-----------------------------------+-----------------------------------+ | | Name: Liquid Measuring Cup | | | | | | Use: measuring liquids only. | +-----------------------------------+-----------------------------------+ +-----------------------------------+-----------------------------------+ |  | Name: Dish Rack | | | | | | Use: Draining clean equipment | | | before it is dried off with a | | | teatowel, | +===================================+===================================+ | | Name: Oven Mitt | | | | | | Use: Protects our hands from | | | burns when removing hot items | | | from the oven. | +-----------------------------------+-----------------------------------+ |  | Name: Blue cleaning cloth | | | | | | Use: Wiping down bench tops ONLY. | +-----------------------------------+-----------------------------------+ | | Name: Tea Towel | | | | | | Use: Drying off equipment, plates | | | and cutlery. | | | | | | DO NOT DRY YOUR HANDS ON THE TEA | | | TOWEL. | +-----------------------------------+-----------------------------------+ What colour chopping board would you use for the following foods. Vegetables [ ] Fish [ ] Fruit and Salads [ ] Raw Meat [ ] Cooked foods [ ] There are many common abbreviations used in recipes that you need to understand before measuring and weighing out your ingredients. It is very important to take care to be accurate in this process as too little or too much of any ingredient may not only ruin the taste but it may also alter an important chemical reaction resulting in disasters such as your cake failing rise correctly. +-----------------------+-----------------------+-----------------------+ | **Food Vocab/** | **Explain or define | **Measurement or | | | the word or | amount** | | **Abbreviations** | abbreviation.** | | +=======================+=======================+=======================+ | **C / c** | | | +-----------------------+-----------------------+-----------------------+ | **t/tsp** | | | +-----------------------+-----------------------+-----------------------+ | **T/tbsp/Tbs** | | | +-----------------------+-----------------------+-----------------------+ | **ml** | | | +-----------------------+-----------------------+-----------------------+ | **g/gr** | | | +-----------------------+-----------------------+-----------------------+ | **Kg** | | | +-----------------------+-----------------------+-----------------------+ | **L/l** | | | +-----------------------+-----------------------+-----------------------+ | **fl oz** | | | +-----------------------+-----------------------+-----------------------+ | **° C** | | | +-----------------------+-----------------------+-----------------------+ | **Moderate** | | | | | | | | **oven** | | | +-----------------------+-----------------------+-----------------------+ | **Simmer** | | | +-----------------------+-----------------------+-----------------------+ | **Pre-heat** | | | | | | | | **the oven** | | | +-----------------------+-----------------------+-----------------------+ | **sauté** | | | +-----------------------+-----------------------+-----------------------+ | **Fry pan** | | | +-----------------------+-----------------------+-----------------------+ | **Sauce pan** | | | +-----------------------+-----------------------+-----------------------+ | **Baking tray** | | | +-----------------------+-----------------------+-----------------------+ [Jamie Oliver's Home Cooking Skills Food Safety Video. ] [Click on the link below to watch the food safety video. ] [[Safety Video]](https://www.jamieoliver.com/videos/what-not-to-do-in-the-kitchen-health-and-safety-jamie-oliver-s-home-cooking-skills/)  Describe at least ten (10) food and safety hazards seen in the video. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. **[Question 1: Safety in the Kitchen]** **[Homework Task]** [Complete the following sentences using the words at the bottom of the page.] **[Missing words]** [measuring jug chef's knife wooden spoon ] [spatula scales grater] [vegetable peeler cooling rack sieve] [chopping board] **[Common Spelling Errors in Food Technology]** [Circle the correct spelling] [Nife] [Knife] ---------------------------------- ----------------------------------- [Vegetables] [Vegatables] [Ingredients] [Ingrediants] [Potatoe] [Potato] [Potatoes] [Potatos] [Self-raising flour] [Self-raising flower] [Meal] [Meel] [Brekfast] [Breakfast] [Sorcepan] [Saucepan] [Hygiene] [Hyjene] [Sereal] [Cereal] **[ANSWERS]** ¾ CUP = oz 8 OZ = CUPS 1 CUP = oz 2 OZ = [¼] CUPS ¼ CUP = oz 4 OZ = [½] CUPS **\*Flour\*** -- -- -- -- --------------- **Simmer** **Sauté** +-----------------+-----------------+-----------------+-----------------+ | | **WHIP** | | WHISK | +-----------------+-----------------+-----------------+-----------------+ | | GRATE | | GRATER | +-----------------+-----------------+-----------------+-----------------+ | | STEAM | | STEAMER OR A | | | | | POT | +-----------------+-----------------+-----------------+-----------------+ | | CHOP | | CHEF'S KNIFE | +-----------------+-----------------+-----------------+-----------------+ | | SAUTE | | PAN | +-----------------+-----------------+-----------------+-----------------+ | | DICE | | Paring knife | +-----------------+-----------------+-----------------+-----------------+ | | FLOUR | | | +-----------------+-----------------+-----------------+-----------------+ | | PEEL/PARE | | PARING KNIFE OR | | | | | VEGETABLE | | | | | PEELER | +-----------------+-----------------+-----------------+-----------------+ | | CUT-IN | | Two kitchen | | | | | knives or a | | | | | pastry blender | +-----------------+-----------------+-----------------+-----------------+ | | FOLD-IN | | A flexible | | | | | silicone | | | | | spatula works | | | | | best. Can use | | | | | | | | | | a wooden soon. | +-----------------+-----------------+-----------------+-----------------+ | | DREDGE | | Flour - use | | | | | hands. | +-----------------+-----------------+-----------------+-----------------+ | | CREAM | | Mixing bowl and | | | | | spoon | +-----------------+-----------------+-----------------+-----------------+ | | KNEAD | | Hands | +-----------------+-----------------+-----------------+-----------------+ | | SIMMER | | | +-----------------+-----------------+-----------------+-----------------+ | | MINCE | | Mincing knife | | | | | or Paring knife | +-----------------+-----------------+-----------------+-----------------+ A.  ----------------------- -- ------- ¾ Cup (Measuring Jug) I 1 Cup E ½ Cup F 1 Teaspoon C ¼ Cup (Measuring Jug) I ¼ Cup E ⅓ cup + ⅓ cup G + G ¼ Cup (Measuring Jug) I 1 Tablespoon (Tbsp) D ⅓ Cup G ----------------------- -- ------- [Measuring ingredients. ] -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- [C = Cup T= Tablespoons] [Answer the following questions using the information in the table above.] 1 C = ¼ C = How many 1/8 c in 1 C ? How many Tablespoons in 1 Cup? How many ¼ C in 1 Cup? [TODAY: Tips and Tricks for avoiding food borne illness]. Read the information in the passages and record 2 main points on the lines below each section of information.  **[Food Styling and Photography]** The profession of a food stylist consists of creating pictures and images with foods that are on display. The array of food could be used for a buffet, an official function or for photography in a published resource.\ \ The food stylist may be a trained chef or a person who has worked with food and has a lot of creative ability. The stylist does not usually make the food to be displayed, but decorates or arranges it so that it looks appealing. When presenting foods, food stylists employ the basic design principles of variety in colour, texture and flavour. In food advertisements, food stylists usually repeat the colours of the food package being promoted in the background to help reinforce the product.\ \ The food stylist works with a theme in mind. For example, a display for The Heart Foundation would consider a low fat approach when selecting and arranging food for such a client. The food stylist must take into account all aspects of the setting to reflect the intended theme such as:\ \ *Tablecloths, Napkins, Placemats, Table decorations, Plates, bowls, serving dishes* *Serving utensils such as spoons and tongs, Cutlery, Glassware, Location, Camera Angles, Lighting, People.* -- ------------------------ --  -- ------------------------ -- **Food Styling worksheet** A food stylist often works in conjunction with a photographer in order to get a perfect shot to meet the clients brief. Food styling is time consuming but it creates and atmosphere that stimulates the appetite to encourage consumers to try the food. You see examples of food styling and photography in:\ \ Recipe books, magazines and newspaper articles\ \ advertisements for television\ \ brochures and leaflets\ \ webpages\ \ food labels and packages\ \ menu boards Getting the perfect shot when photographing food can be difficult. Lighting causes foods to dry out, shrink, sag and discolour, so food stylists employ some interesting techniques. **What are some of the food stylist tricks of the trade?** Some tricks include painting on sauces on meat to look appealing and plump, spraying on different sprays to foods such as hairspray on cake, to keep it looking moist, using wax, paper towels and different, thicker sauces to create the perfect sauce, and pinning everything carefully in place. Potato in place of ice cream, Motor oil instead of maple syrup, Panadol in champagne for added fizz. **Tools which would be used by a food stylist include:** Syringe - Injecting sauces onto the plate.\ Pins - Holds the food in place\ Spray Bottle - Spray food to keep it looking moist\ Pastry brush or paint brush - To paint onto food to look juicy and cooked\ Paper towels - To keep sauce in place and carefully clean up little drips or spills **Activity1: Watch the YouTube clip on McDonalds Food Photography** [[https://www.youtube.com/watch?v=oSd0keSj2W8]](https://www.youtube.com/watch?v=oSd0keSj2W8) Make notes about any techniques you may be able to use when you are photographing your food products in practical lessons. **Activity 2: Collect images of food styling and create a collage of at least ten (10)** **images.** [Developing a criteria for success.] How will you know if your design meets the design brief? Use the design speciation's listed below to create a list of criteria that you can evaluate to see if your design has been successful. [Design Specifications.] Design and create a recipe booklet for adolescents. It must: - - - - - - To be successful my design must: Research and Planning  Use the Periodic Table on the previous page to fill in the mineral symbols in the table below. #### What are nutrients and why are they good for you? Nutrients are the substances in food that our bodies process to enable it to function. Your nutrient requirements are influenced by factors including your age, growth stage and activity. Nutrients are so small that the naked eye can't see them. Nutrients can generally be broken into two categories: **Macronutrients** -- carbohydrates, protein, fats; and **Micronutrients** -- vitamins and minerals such as calcium, iron, vitamin C. Macronutrients make up a majority of our diets and provide energy for us to move and function. Micronutrients, on the other hand, are chemical substances that we require in small amounts for healthy growth and development. Nowadays there are many **nutrient-poor** foods available -- this means they don't contain much nutrition that your body needs to function. Instead, the food is full of excess energy (kilojoules), but it's not nutritional. This excess energy means that the food will provide your body with kilojoules, but it's void of other essential nutrients that your body needs to function. Fill in the table below using the information above. Macronutrients Micronutrients ---------------- ---------------- Macronutrients Macronutrients are the main nutrients that make up the foods we eat. There are three, and you've probably heard of them before: - Carbohydrates - Protein - Fat Most foods contain a mixture of more than one macronutrient but are generally classified as the one they contain most of. **Carbohydrate** Many people immediately think of bread, pasta, rice and potatoes when someone says carbohydrate, and they're not wrong, but many other foods contain carbs too: - Bread, rice, pasta, oats, quinoa, couscous - Starchy vegetables (potatoes, corn and pumpkin) - Beans and pulses (chickpeas, baked beans, lentils) - Some dairy foods such as milk and yoghurt - Fruit - Sugar and honey Carbohydrates are our bodies' preferred source of energy, so this macronutrient should make up a lot of our diet.  **Protein** Protein is mostly used in our body to build and repair muscle and tissue but has many other important functions as well. Protein foods include: - Meat and meat products (beef, chicken, lamb, pork or kangaroo) - Fish and seafood - Eggs - Dairy food such as milk and yoghurt (also carbohydrate) - Beans and pulses (also carbohydrates) - Nuts (also fats) - Soy and tofu products rsz\_2 (1)   **Fat** Fats have been given a bad name, but they too are an important part of our diet. They're used by the body as energy, storage for vitamins, for production of hormones and as protection for our organs. There are different types of fats: *Saturated* These should be limited, but not necessarily avoided. If eaten in large amounts they can be bad for your heart health. They are found in: - Meat fat - Butter - Full-fat dairy products - Coconut oil and products - Peanut oil, palm oil and cottonseed oil - Our occasional foods such as chips, biscuits and cake Swapping to reduced-fat dairy, and trimming the fat off your meat before cooking it are good ways to reduce your saturated fat intake. *Unsaturated* We should aim to include more of these fats in our diet, as they have the opposite effect to saturated fats, and can be beneficial for your heart health. They are found in: - Fish - Nuts - Avocados - Vegetable oils (olive, canola, sunflower, rice bran)  rsz\_14 (1) 5\. The Very Hungry Caterpillar. Using the information from the previous pages, explain what the nutrients does for our body and why we need it.  [Australian Guide to Healthy Eating] Image result for Australian healthy eating graphics [Top right] -- Vegetables. A large part of your daily diet should include fresh vegetables both raw and cooked. A rainbow of colours is best.  [Top left]- Grain (cereal) foods. This group includes products such as bread, rice, pasta, flour and potatoes and it should also be a large part of your daily diet. Healthier choices include wholegrain bread rather than white bread because it contains more fibre. *[Cereal] is any plant of the grass family that produces edible grain such as wheat, rye, oats, rice or corn.*  [Bottom centre] -- Milk and dairy foods. These are made from cows' milk and may be fat reduced. 2-3 serves a day are recommended.  [Bottom right]- Fruit. Should be eaten in smaller amounts than vegetables and should include the skin where possible to increase fibre intake. Fruit juices should be avoided and replaced with fresh fruit.  [Bottom left]- Meat, fish, eggs- 2-3 portions are recommended and these may be replaced with plant based options that are high in protein such as soy bean products like tofu which is also suitable for vegans and vegetarians.  *[All about me. ]* My favourite fruit is\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ My favourite way to eat grains or cereals is: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ I include dairy food in my diet by consuming: \_\_\_\_\_\_\_\_\_\_\_\_\_ Protein rich foods I enjoy include: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Ways I could improve my eating habits include:  [**[The Australian Guide to Healthy Eating]**](http://health.gov.au/internet/wcms/publishing.nsf/Content/health-pubhlth-publicat-document-fdcons-cnt.htm/%24FILE/fdcons.pdf)    Healthy eating habits throughout life is essential for good health and well-being and to reduce the risk of health problems later in life. Recent research shows that most people would benefit from increasing their fruit and vegetable intake. A lifetime habit of eating adequate amounts fruit and vegetables every day can help prevent: - - - -  It can also: - **How many fruit and vegetables do children need to eat?**                                         Children are encouraged to **Go for 2&5** *(2 serves of fruit & 5 serves of vegetables per day!)*. It is important to eat a variety of fruit and vegetables every day. Include raw and cooked, and many different colours. The amount of fruit and vegetables recommended depends on age, appetite and activity levels.\ **Recommended daily intake of fruit and vegetables for children and adolescents**   **Age of child (years)** ** Fruit (serves)** ** Vegetables (serves)** --------------------------- --------------------- -------------------------- 4-7  1-2 2-4  8-11   1-2  3-5  12-18  3-4  4-9  Source: The Australian Guide to Healthy Eating Lower serve recommendations are for children who eat a diet high in cereal foods (e.g. rice, pasta and breads). Higher serve recommendations are for children who eat a diet that is more evenly spread across the five food group.   **[The Five Food Groups are:]** - Bread, cereals, rice, pasta, noodles - Vegetables, legumes - Fruit - Milk, yoghurt, cheese - Meat, fish, poultry, eggs, nuts, legumes These foods provide the important nutrients the body needs **[To eat a healthy diet:]** - Eat enough food from each of the five food groups every day - Choose different varieties of foods from within each of the five food groups from day to day, week to week and at different times of the year. - Eat plenty of plant foods (bread, cereals, rice, pasta, noodles, vegetables, legumes, fruit); moderate amounts of animal foods (milk, yoghurt, cheese, meat, fish, poultry, eggs) in the proportions shown by the Guide; and small amounts of the extra foods and margarines and oils - Drink plenty of water **Nutrition ** **[Research and report back]** Research and report on your understanding of "The Australian Guide to Healthy Eating", "The Australian Dietary Guidelines" and "Go for 2&5". Answer the following questions: 1. 1. What are the **main food groups** 1. Why is variety in the diet so important? 4.Describe 3 changes you and your family could make to eat in a healthier way. \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Write down what you ate yesterday. Highlight the good food choices in green and the poor food choices in red. Make suggestions to replace the poor food choices with healthier options.  Breakfast- Lunch- Dinner- Snacks-  **Nutrition ** **[Nutrients Cloze Passage]** **The Australian Guide to Healthy Eating** +-----------------------------------------------------------------------+ | **nutrients            diet                 water        juice        | | sometimes       physical          amounts         Eating      | | calcium                        vegetables              variety        | |     kinds              leaves              protein               | | fruits           good                          well-being          | | raw                                               vegetarian** | | | | **carbohydrates         flowers                      vitamins     | | fat      cooked             tooth decay             iron              | |                   essential** | +-----------------------------------------------------------------------+ The Australian Guide to Healthy Eating has been developed to help Australians choose a healthy diet using a \_\_\_\_\_\_\_\_\_\_ of foods. Food is not just a source of \_\_\_\_\_\_\_\_\_\_\_\_\_. The Australian Guide to Healthy Eating is primarily concerned with \_\_\_\_\_\_*\_\_\_\_\_\_\_\_* health. The word \_\_\_\_\_\_\_\_\_ means all the things that you usually eat and drink every day. The Guide provides information about the \_\_\_\_\_\_\_\_\_\_\_ and\_\_\_\_\_\_\_\_ of food that you need to eat each day to get enough of the nutrients essential for\_\_\_\_\_\_\_\_\_\_\_ health and \_\_\_\_\_\_\_\_\_\_-\_\_\_\_*\_\_\_\_\_.* One aspect of a healthy diet is to drink plenty of\_\_\_\_\_\_\_\_\_\_\_\_. \_\_\_\_\_\_\_\_\_\_\_\_ a wide variety of foods has a very positive effect on health. Breads, cereals, rice, pasta and noodles provide nutrients including \_\_\_\_\_\_\_\_\_\_\_\_\_, protein, fibre and a wide range of vitamins and minerals. Vegetables come from many different parts of plants, including the \_\_\_\_\_\_\_\_\_\_\_\_, roots, tubers,\_\_\_\_\_\_\_\_\_\_, stems, seeds and shoots. Eat some \_\_\_\_\_\_\_\_\_\_\_\_ or slightly \_\_\_\_\_\_\_\_\_\_\_\_for maximum nutrition. Fruit is a good source of\_\_\_\_\_\_\_\_\_\_\_\_\_. Dried fruit is nutritious and adds variety to a healthy diet, but can contribute to \_\_\_\_\_\_\_\_\_\_  \_\_\_\_\_\_\_\_\_\_\_\_. Choose fruit more often than \_\_\_\_\_\_\_\_\_, as it is higher in fibre. Milk, yoghurt and cheese are an excellent source of \_\_\_\_\_\_\_\_\_\_\_. Meat, fish, poultry, eggs, nuts and legumes are a good source of \_\_\_\_\_\_\_\_\_\_\_ and \_\_\_\_\_\_\_\_\_\_\_. If you are \_\_\_\_\_\_\_\_\_\_\_\_\_ you should choose legumes, nuts and seeds in order to obtain enough protein and iron in your diet. Some foods are not essential to the provision of nutrients the body needs and some contain too much added \_\_\_\_\_\_\_\_\_. Margarine and oil should only be eaten \_\_\_\_\_\_\_\_\_\_ or in small amounts. Alcoholic drinks are not \_\_\_\_\_\_\_\_\_\_\_\_\_\_ to provide the nutrients the body needs. Use \_\_\_\_\_\_\_\_\_\_\_\_\_\_ and \_\_\_\_\_\_\_\_\_\_\_ as snack foods. **[ ]** **Nutrition** **[How to Eat a Healthy Diet]** **Eat Less Fat:** By eating too much fat we build up store of surplus material in our bodies and just like an overstocked warehouse, the surplus begins to show, and we become overweight. Eating too much saturated fat (found mainly in animal foods) causes an increase in Cholesterol in the blood, which builds up inside the arteries. This can cause a blockage and lead to a heart attack. Cut down on foods containing saturated fats and substitute them with polyunsaturated fats (foods containing vegetable fats). **How to Eat Less Fat:** **Eat More Fibre:** Fibre is the carbohydrate part of food which the normal human digestive enzymes cannot breakdown. Fibre helps to protect against diseases of the bowel. It gives you a feeling of fullness and so can help in diets. **How to Eat More Fibre:** **Eat Less Salt:** Eating too much salt can lead to high blood pressure. This will increase the risk of suffering heart problems and strokes. **How to Eat Less Salt:**  **Nutrition** **Eat Less Sugar:** Sugar contains no other nutrients besides carbohydrate. We should cut down on the amount of sugar we eat to avoid obesity and tooth decay. **How to Eat Less Sugar:** 1\. Why should we eat less fat? 2.Which type of fat should we eat instead of saturated fat? \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ 3\. List three foods containing fibre: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ 4\. What are the other names for sugar found on food labels? \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ 5\. Which foods would you have instead of the following? White bread \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Butter \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Coca Cola \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Cakes \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ C:\\Users\\csuggate\\AppData\\Local\\Microsoft\\Windows\\INetCache\\Content.MSO\\C7DA7375.tmp **What do FAMOUS adolescents eat?**  - - - - - - - - - - How old is Malia Obama? [  \_\_\_\_\_\_\_\_\_\_\_                                   ] How old is Sasha Obama? [  \_\_\_\_\_\_\_] **Shawn Mendes** (born August 8, 1998) is a Canadian singer and songwriter. His favourite foods are omelettes, muffins, almonds, sushi, chocolate cake and chocolate-chip cookies and his least favourite food is tomatoes How old is Shawn Mendes? [  ] +-----------------------------------+-----------------------------------+ | Jai Waetford (born 25 January |  | | 1999) is an Australian recording | | | artist and actor who came third | | | on the fith season of The X | | | Factor Australia. He subsequently | | | signed with Sony Music and | | | released his debut single "Your | | | Eyes". His favourite foods are | | | Spaghetti Bolognese , KFC and | | | tea. | | | | | | Jai | | +-----------------------------------+-----------------------------------+ **Bailee Madison** (born October 15, 1999) is an American actress. She is known for her role as May Belle Aarons in *Bridge to Terabithia* (2007) and Maryalice in Merry Christmas Drake & Josh. She is also known for playing Maxine, in *Wizards of Waverly Place*. She is also known as the younger version of Snow White in the ABC fantasy drama *Once Upon a Time* and as Grace Russell on the Hallmark Channel series *Good Witch*. Her favourite foods are flaming hot cheetos, apples and caesar salad. How old is Bailee Madison? [ ]   **Jacob Sartorius** (born October 2nd, 2002) is an American pop singer. Hehas released the singles \"Sweatshirt,\" \"Hit or Miss,\" \"All My Friends,\" \"Last Text\" and \"Hit Me Back.\" His debut EP The Last Text was released on January 20, 2017.Jacob's favourite foods are pizza, mac and cheese, donuts, hot chocolate, fries, brownies, Crispix cereal.  How old is Jacob Sartorius?[\_\_\_\_\_] https://lh5.googleusercontent.com/\_stz25-V9NXK1tUtye3kHuukYn8J8TwF7JKjkL5sI5AF23O8lM3NqnG7z6AFgT-STdMdkM27RV-gfWU0EUmy4LzP1jkYOd2ILTiGktqJC4nJoiic9AihSghNnpPMpDX\_zdwjNxE  Millie Bobby Brown **(born 19 February 2004) is an English actress and model. She rose to prominence for her role as Eleven in the Netflix science fiction drama series *Stranger Things*, for which she earned a Primetime Emmy Award nomination for Outstanding Supporting Actress in a Drama Serie. Millie's favourite foods are roast dinners. ** **How old is Millie Bobby Brown? [  ]**https://lh5.googleusercontent.com/\_stz25-V9NXK1tUtye3kHuukYn8J8TwF7JKjkL5sI5AF23O8lM3NqnG7z6AFgT-STdMdkM27RV-gfWU0EUmy4LzP1jkYOd2ILTiGktqJC4nJoiic9AihSghNnpPMpDX\_zdwjNxE **What do FAMOUS adolescents eat?** 1. 1. Why would the energy requirements of **Maddie Ziegler's** diet vary in comparison to that of **Jacob Sartorius?** 1. **Jai Waetford** enjoys eating KFC. Refer to the Eat Well Plate to decide which food group KFC fits into and suggest a way that a KFC chicken meal could be made it healthier.   1.  **Bailee Madison** has claimed that she loves to eat hot Cheetos as a snack food. Make three (3) suggestions of foods that are healthier options to replace this unhealthy option.  https://lh6.googleusercontent.com/B4mlwQ3xnFF2Redz7Wfm7jN5FBOLSzS\_zsyOFs33CepFLzvVZwYE3mehTLskdX\_ZlmOsUwcUwfL8-K7MSa3SgcRBafL\_f9NRwDZBupgmMaPNIW3hZQU\_hls\_bU44-9rthPJwfEI **Freddie is in the food court after lunch and he is wondering what he should have to eat. He is deciding between the chicken Caesar wrap and the Big Mac. Freddie wants to meet his nutritional needs as best as he can. What should he choose? Analyse the nutritional panels to give him good advice. ** [Cooking Methods- research ] The way food is prepared and cooked has an impact of the quality of the food. To get the most nutrients from our food we need to eat food that is prepared in a variety of ways. Some of our food can be eaten raw or cooked such as vegetables and it is a good idea to include as much variety in our diets as possible.  Match the method of cooking with the description  **Method of cooking** Description Good Choice? (tick) ----------------------- ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- --------------------- Food is cooked in dry heat usually in a baking tray, cake tin or glass baking dish. Some vitamins may be destroyed but a minimal amount of oil and fat is needed to cook the food. Food is placed in a colander over the top of boiling water. The steam cooks the food and retains nearly all of the nutrients Liquid such as water, is heated to boiling point and the food is cooked in the hot liquid. Water soluble vitamins may be destroyed, especially if the food is cooked for a long time Oil is heated to a very high temperature to cook the food. This method may use shallow, deep or stir \_\_\_\_\_\_. Excessive fat may be absorbed into the food during the some of these cooking processes.  Food is cooked by radiant heat either from above or underneath the food. Some (fat soluble) vitamins may be lost during this cooking process. . Methods of cooking: Frying, boiling, steaming, grilling, baking **Production and Implementation**  **How to Read a Recipe** https://lh6.googleusercontent.com/DZrzzj9HGF9pkbYX2e2TtLta3TrO1HRuRgmxsmvIdLYw6riWwQOM088ATg5YNjhVuLvfhMAAwTAGdWZ9lLL5N\_Y\_g\_ZVOrysNbXkUONub6L6e9WI45rpNt4ohIXqkwPbkI\_W6kE [Lunchbox serving suggestions.] Lunchbox Examples  List the ingredients in the lunchbox and research their nutritional values such as protein, Vitamin C, fibre, carbohydrates, minerals ----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- ---------------------------------------------------------------------------------------------------------------------------------------  https://lh5.googleusercontent.com/he1QwCJdODvX6ACDwnz8iEnMrg6TDwu83-FRR9vo1fT4VSJu2Y0POx9tGiO5Yvd5SMt9wZ9DHA6kunS9qR77iIFkQuqDhTJN0Fm6p7pNPTLt6dg5GD6NETw-8t32meOT4aGNzbY  https://lh5.googleusercontent.com/1NaDAw\_28TuN4QQ75T3sGwpINGEceu-XiBaBQC2z8Gq-Lwd\_ZIUGLAzNGpftfkxCfR09PWuWsTm-Rse6YlI-vMqjYZYBIn0Fdc7miUGZL4gBhpcvGqShLkl-ifea6Qj34fmRUN4  https://lh4.googleusercontent.com/GPZ2b7Ll9FjcZLoTHe3OJ0mo5VjTabYQB24dUn2dmtLyxfepEnmTvtftEmOVKB8MOh3I9XiERp7JePKGPQotLn\_7dtiqlNauYL5bIXwAPKMUxLmUn3ihGXUZs\_s\--8fT-RR1RpE  Recipe booklet development page. **Assignment Help:** **Recipe booklet:** On this page you are required to provide health advice for adolescents. Use this space to plan your response. -- -- -- -- -- -- -- -- **[How to use Canva ]** **Your recipe booklet will need to be developed using a digital format. Software such as Canva will be suitable for this element of the project. It is free to use however, you will need to create a log in. Use your school email when you sign up to Canva.** **Look at the following websites for inspiration in regards to recipes and graphics.** +-----------------------------------+-----------------------------------+ | **Taste: | https://lh5.googleusercontent.com | | [[https://www.taste.com.au/]{.und | /sEp56mafl2J5JWKXJEaqOQSxaDxEvWFl | | erline}](https://www.taste.com.au | K2sa5jnBdRRh-gc7ddWFuj6CdRPed-5g\ | | /)** | _MnX-OvOXOyI0BcsH58HBu6GaVXj5wlp\ | | | _\_V8hyoLhggLjVoePdyrvm3GC2w51GRm | | | MCxPbfc | +===================================+===================================+ | **Jamie Oliver : | ![https://lh3.googleusercontent.c | | [[https://www.jamieoliver.com/]{. | om/-phYwgPWiCwTfhFbBuIfzUWFM-lKqG | | underline}](https://www.jamieoliv | 28OV70El\_kGHddJK4LrM-QMvT-2V6KG1 | | er.com/)** | Dlf5zeNioUdyTOl5SE2lVgdgjnlTttIhN | | | vjuZ8m53QgYlNDgDJQEd5jWftTmZArNji | | | m2nqI1k](media/image87.jpg) | +-----------------------------------+-----------------------------------+ | **Australian Guide to Healthy | | | Eating** | | | | | | **https://www.eatforhealth.gov.au | | | /guidelines/australian-guide-heal | | | thy-eating** | | +-----------------------------------+-----------------------------------+ **Describe three positive features of each website** **RECIPES.** **   **[Vegetarian Wrap] +-----------------------------------+-----------------------------------+ | **Ingredients 1 serve** | **Method** | +===================================+===================================+ | 1 slice flat bread or similar | 1. Wash all vegetables and slice | | | or dice evenly.  | | 1Tablespoon Hummus or mayonnaise | | | | 2. Spread bread with hummus or | | ½ tomato thinly sliced | mayonnaise. | | | | | ¼ cucumber thinly sliced or diced | 3. Layer prepared vegetables on | | | bread. | | Mixed leaves (mescalin)  | | | | 4. Sprinkle grated cheese over | |  (6 serves per bag) | vegetables. | | | | | ½ cup grated tasty cheese | 5. Roll wrap tightly. | | | | | Variations: | 6. Wrap in foil or paper and tie | | | each end with string.  | | Spanish onion, bean sprouts, | | | avocado (used as spread will | 7. Slice in half diagonally and | | require a squeeze of lemon | arrange carefully on a | | juice), semi dried tomato, sweet | suitable plate, include a | | chilli sauce, tomato sauce | garnish if you like. | | | | | Greaseproof paper, foil and | 8. Take several photos of your | | string to wrap  | finished product and save | | | these images for later use.  | | 250mls juice per person | | | | 9. Find the sponge, drying rack, | |   | plug and detergent and set up | | | the sink correctly.  | | | | | | 10. Fill one sink with warm, | | | soapy water. Rinse all | | | equipment and then wash | | | thoroughly.  | | | | | | 11. Drain all equipment, dry well | | | and store in the correct | | | place.  | | | | | | 12. Complete your extra cleaning | | | duty as per the cleaning | | | schedule at the front of the | | | room.  | +-----------------------------------+-----------------------------------+ C:\\Users\\csuggate\\AppData\\Local\\Microsoft\\Windows\\INetCache\\Content.MSO\\E444376.tmp **[Pizza Spirals]** +-----------------------------------+-----------------------------------+ | **Ingredients-  serves 2 ** | **Method** | +===================================+===================================+ | 1 sheet frozen puff pastry | 1. 2. 3. 4. 5. 6. 7. 8. 9 | | |. 10. 11. 12. 13. 14. 15. 16. 17 | | 1 T tomato paste  |. 18. | | | | | 1/8 red capsicum  | | | | | | 1/8 green capsicum | | | | | | ¼ c sliced olives | | | | | | 1 slice ham | | | | | | ¼ C diced pineapple (drained) | | | | | | 1C grated pizza cheese | | +-----------------------------------+-----------------------------------+  **[Mixed Berry Muffins]** +-----------------------------------+-----------------------------------+ | **Ingredients- serves 2** | **Method** | +===================================+===================================+ | 2C SR wholemeal flour | 1. 2. 3. 4. 5. 6. 7. 8. 9 | | |. 10. 11. 12. 13. 14. 15. 16. 17 | | ¾ C brown sugar |. 18. | | | | | 1 egg | | | | | | ½ C frozen mixed berries | | | | | | ¾ C buttermilk | | | | | | ½ C vegetable oil | | | | | | 2t icing sugar | | | | | | 1. | | | | | | | | | | | | 1. | | +-----------------------------------+-----------------------------------+ C:\\Users\\csuggate\\AppData\\Local\\Microsoft\\Windows\\INetCache\\Content.MSO\\FE15E6BB.tmp **[Tasty Penne Pasta]** +-----------------------------------+-----------------------------------+ | **Ingredients -- serves 2** | **Method** | +===================================+===================================+ | 250 g penne pasta | 1. 2. 3. 4. 5. 6. 7. 8. 9 | | |. 10. 11. 12. 13. 14. 15. 16. 17 | | 1 T olive oil |. | | | | | ½ large onion | | | | | | 1. cloves garlic | | | | | | 400 g chopped Italian Roma | | | tomatoes | | | | | | ½ t brown sugar | | | | | | 1 sprig of fresh basil | | | | | | 1 T salt | | | | | | salt and pepper for | | | seasoning**.** | | +-----------------------------------+-----------------------------------+  **[Beef Tacos]** +-----------------------------------+-----------------------------------+ | **Ingredients- serves 2** | **Method** | +===================================+===================================+ | 200 g lean beef mince | 1. 2. 3. 4. 5. 6. 7. 8. 9 | | |. 10. 11. 12. 13. 14. 15. | | ¼ onion | | | | | | 2T tomato paste | | | | | | ¼ C grated tasty cheese  | | | | | | 1 iceberg lettuce leaf | | | | | | ¼ t chilli powder | | | | | | 100g red kidney beans (drained) | | | | | | ¼ avocado (if available) | | | | | | ½ tomato | | | | | | 4(hard) taco shells | | | | | | 1. T sour cream | | | | | | 1 T vegetable oil | | +-----------------------------------+-----------------------------------+ Veggie Beef Tacos Recipe - BettyCrocker.com **[Apple and Rhubarb Crumble ]** +-----------------------------------+-----------------------------------+ | **Ingredients -- serves 2** | **Method** | +===================================+===================================+ | **2 stalks rhubarb** | 1. 2. 3. 4. 5. 6. 7. 8. 9 | | |. 10. 11. 12. 13. 14. 15. 16. | | **1 apple** | | | | | | **1 T sugar** | | | | | | **1 T water** | | | | | | **20 g butter** | | | | | | **¼ C SR flour** | | | | | | **1 T coconut** | | | | | | **1 T brown sugar ** | | | | | | **1 t margarine** | | +-----------------------------------+-----------------------------------+  **Fruit Salad ** +-----------------------------------+-----------------------------------+ | **Ingredients- 2 serves** | **Method** | +===================================+===================================+ | ½ orange | 1. 2. 3. 4. 5. 6. 7. 8. 9 | | |. 10. 11. 12. 13. 14. 15. | | 1 passionfruit | | | | | | ½ apple | | | | | | ½ banana | | | | | | 1/8 rockmelon | | | | | | Wedge of watermelon | | | | | | 2 scoops vanilla ice cream | | +-----------------------------------+-----------------------------------+ C:\\Users\\csuggate\\AppData\\Local\\Microsoft\\Windows\\INetCache\\Content.MSO\\10591730.tmp **Healthy Chicken Nuggets**  +-----------------------------------+-----------------------------------+ | **Ingredients- 2 serves.** | **Method** | | | | | **Make approximately 12 nuggets** | | +===================================+===================================+ | 1 Cup (35g) gluten-free | 1. 2. 3. 4. 5. 6. 7. 8. 9 | | cornflakes |. 10. 11. 12. 13. 14. | | | | | ½ teaspoon Massel reduced salt | | | chicken stock powder | | | | | | ½ carrot  | | | | | | ½ zucchini | | | | | | 250 g chicken mince | | | | | | ¼ C (35g)  frozen corn kernels  | | | | | | Olive oil spray. | | | | | | Note: In the case of vegetarian | | | or vegan diets replace the | | | chicken mince with silken tofu | | +-----------------------------------+-----------------------------------+  **Vegetable Risotto** +-----------------------------------+-----------------------------------+ | **Ingredients- 2 serves.** | **Method** | +===================================+===================================+ | 1 T olive oil | 1. 2. 3. 4. 5. 6. 7. 8. 9 | | |. 10. 11. 12. 13. | | 1/2 onion | | | | | | 1 carrot | | | | | | 1 celery stalk | | | | | | 1 C Arborio rice | | | | | | ¼ capsicum diced | | | | | | 2 T corn kernels | | | | | | ¼ zucchini | | | | | | ½ C cauliflower florets | | | | | | ½ C broccoli florets | | | | | | 2 T grated parmesan cheese  | | | | | | 1 spring onion | | | | | | 2 C vegetable stock (Massel | | | brand)  | | +-----------------------------------+-----------------------------------+ C:\\Users\\csuggate\\AppData\\Local\\Microsoft\\Windows\\INetCache\\Content.MSO\\CA0A688.tmp **Banana Smoothie** +-----------------------------------+-----------------------------------+ | **Ingredients- Serves 1** | **Method** | +===================================+===================================+ | **1 C milk** | 1. 2. 3. 4. 5. 6. 7. 8. | | | | | **1 small banana ** | | | | | | **1 scoop vanilla ice cream** | | | | | | **1 t honey** | | | | | | **½ t vanilla essence** | | | | | | **1 pinch cinnamon** | | +-----------------------------------+-----------------------------------+ \ \ \