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CHRM 2350-Nutrition (November 2015) 1

Institute for the Culinary Arts

CHRM 2350 Lab Manual and Recipes



CHRM 2350 Nutrition Lab ManualTable of Content

ESHA Food Processor Instruction for Recipe Analysis 3

Nutrition Lab 1: Weights and Measures 4

Nutrition Lab 2: MyPlate, Portion Size, Plating 7

Nutrition Lab 3: Nutritious Carbohydrates-Whole Grains 16

Nutrition Lab 4: Fats and Oils 18

Nutrition Lab 5: Alternate Protein Sources 31

Nutrition Lab 6: Vitamins and Minerals 40

Nutrition Lab 7: Healthy Choices and Menus 50

Nutrition Lab 8: Healthy Cooking for Special Dietary Needs 58

Nutrition Lab 9: Healthy Cooking for/with Kids 68

Nutrition Lab 10: Final Practical Tme Line and Recipes 79

Practical Requisition Forms 84

National Restaurant Association Nutrition Goals 86


ESHA Food Processor Instruction for Recipe Analysis

The ESHA program is installed on the computers at the ICA building and on the computers in Building #21 (except for room 106).

To open the program:

1. Double click on Food Processor icon on desktop screen2. User Name = fp_user3. Password = F00drules (00 numbers, not letters)

Once the program is opened, you can either:

Edit an existing recipe:Click on “recipe” when screen comes up (search for an already existing recipe which has been saved)

OR enter a new recipe

1. Click on “new”2. Enter name of the recipe and fill any of the other data you wish but be sure

to enter serving size3. Click OK4. Type in the first ingredient5. Click on “search”6. Click on desired ingredient when all options comes up on the screen7. Click on select8. Type in quantity and measure to be used9. Click on OK

Continue to type in other ingredients in the recipe following steps 4-9 for each ingredient you wish to enter.

When you have entered all ingredients:

1. Click on close (X) at top of the recipe screen2. Click on save3. Click on file and then “save to file” and save on desktop in “documents”

(Create a new file for your recipes)4. Print off nutrition analysis by clicking on Print, then Label Display (for a food

label) and Spreadsheet (for nutrient spreadsheet).5. Return to Food Processor program and delete your recipe analysis by going

to “database” in the upper toolbar.


Nutrition Lab 1 : Weights and Measures

Accurate Measurement Is Essential to Portion Control and for Nutrition Analysis

Tools:

4 Spring Scales4 Digital Scales4 Dry Measuring Cups4 Measuring Spoon Sets4 Each, 1 C., 1 Qt., 1 Gal. Liquid Measures Assorted Portion Scoops or Dishers

Homework: Fill out and submit table on page 5 to lecture instructor (Lab Report 1 due by lecture 2)

Identify Measures for Liquids Volume by Measuring Cups Weight by Digital Scales

Identify Measures for Dry Ingredients Volume by Measuring Cups and SpoonsDemonstrate Proper Dry Measuring Techniques

“Scoop and Sweep” vs. “Spoon and Sweep” vs. “Packed”

Demonstrate Proper Weighing TechniquesUse of ScalesWeight by Digital ScalesTare Weight Identify

Compare Dry Weights of Various Ingredients

Tools for PortioningLadles, Scoops and Dishers

Practice Estimating and “Measuring by Eye”

Review Hand Guide to Portion Control



CHRM 2350 Lab Report #1 Weight and MeasureFill in weight, answer questions below and submit to Lecture Instructor

Each student independently complete the following tasks and fill in the table. For the Teammate columns: enter their values for they obtained for the ingredients.

Measure Weight (in grams)

You Teammate 1

Teammate 2

1 cup water

1 cup milk

1 cup all purpose flour (scoop and sweep)1 cup all purpose flour (spoon and sweep)Your handful of all purpose flour

1 cup beans

Your handful of beans

1 cup table sugar

Your thumb-size table sugar

Your handful of table sugar

1 tablespoon kosher salt

1 tablespoon table salt

Select your fist-size potato

1. Is there a difference between your weight and those of your teammates?

2. Give two reasons that may account for any difference.

3. What impact these differences would have on nutrition analysis and serving portion size?


Nutrition Lab 2: MyPlate, Portion Size , Plating for Maximum Impact

Each group of 2-3 students prepares one of the following recipes.

Determine one portion of the recipe according to MyPlate guidelines.

Plate one serving using portion guidelines. Plate your dish for

maximum visual appeal.

Discuss culinary methods you could use to increase the apparent

portion size or increase the nutrient density of your plate.

Recipes:

1) Grilled pork with soba noodle salad2) Chicken paillards with braised asparagus and boiled new

potatoes with butter and parsley3) Poached salmon with dill cream, lemon kasha and blanched

asparagus4) Grilled shrimp skewers with roasted Brussels sprouts, quinoa

and cranberries


2-Grilled Pork with Soba Noodle Salad Six servings

________________________________________________________________________

1) Do ESHA for recipe.

2) Plate one serving of this recipe according to choosemyplate.gov guideline. Plate serving for maximum visual impact.________________________________________________________________________

The Grilled Pork

1-pound pork tenderloin, trimmed 1 tablespoon canola (or any vegetable) oil1 tablespoons maple syrup1 ½ teaspoon brown sugar2 teaspoons low-sodium soy sauce, divided1 teaspoons fish sauce½ teaspoon grated peeled fresh ginger½ teaspoon kosher salt, divided¼ teaspoon freshly ground black pepper

Cut tenderloin crosswise into 12 even slices. Gently pound each slice to 1/2-inch thickness with a meat mallet or small heavy skillet.

Combine the oil, maple syrup, sugar, soy sauce, fish sauce, and ginger in a vacuum seal bag. Add pork and seal bag. Marinate pork slices at room temperature for ~15-20 minute.

Heat a grill over medium-high heat. Coat grill with cooking spray. Sprinkle pork evenly with 1/4 teaspoon salt and black pepper. Grill pork slices ~60 seconds on each side. Set aside to serve with the soba noodle salad (recipe follows)


The Soba Noodle Salad (serve with the Grilled Pork)

1/3 cup rice vinegar2 Tablespoon sugar1/2 teaspoon sea salt2 garlic cloves, minced1 green jalapeño chile, seeded and chopped (optional)1 teaspoon lime zest, finely grated2 teaspoon lime juice2 teaspoon toasted sesame oil6 ounces soba noodles (optional: gluten-free)1 medium English cucumber, peeled and thinly sliced1 bunch radishes, thinly sliced (about 1 cup)1 cup edamame beans1/4 cup basil, thinly sliced1/4 cup mint, thinly sliced

Heat vinegar, sugar and salt in a small saucepan over medium heat. Stir until sugar is dissolved. Stir in garlic and chile. When cool, stir in lime zest, juice and toasted sesame oil.

Cook soba noodles according to package directions. Drain, rinse in cold water and let dry.

Toss noodles with the edamame, sliced cucumber and radishes and herbs. Add dressing and toss to coat.

Serve soba noodle salad topped with grilled pork slices.


2-Chicken Paillards with Braised Asparagus and Boiled Potatoes with Butter and Parsley

Four Servings________________________________________________________________________


2) Plate one serving of this recipe according to choosemyplate.gov guideline and with maximum visual impact.________________________________________________________________________

20 Boiled potatoes with butter and parsley (recipe on following page)

1 ¾ lbs boneless, skinless chicken breast halves 1 ½ ounces (about 1/3 cup) all-purpose flourKosher salt and freshly ground black pepper1/4 cup extra-virgin olive oil1/2 cup chicken stock6 medium cloves garlic, thinly sliced1 teaspoon lemon zest 3 tablespoons lemon juice1 lb asparagus, trimmed and cut into 2-inch pieces2 tablespoons chopped fresh dill1 tablespoon unsalted butter, cut into 2 pieces1 tablespoon of olive oil

Using a meat mallet, pound each chicken breast between 2 sheets of plastic wrap to make paillards about 1/4- to 1/2-inch even thickness.

In a shallow bowl, combine the flour, 2 teaspoons salt, and 1 teaspoon pepper.

Heat 2 tablespoons of the oil in a 12-inch skillet over medium-high heat. Dredge 2 chicken paillards in the flour, shaking off any excess, and place in the skillet. Do not crowd the pan. Cook, flipping once, until lightly browned, about 3-4 minutes total. Transfer the chicken to a plate; set aside. Repeat with the remaining oil and paillards.

Add the garlic to the skillet and cook over medium-high heat, stirring occasionally, for 10-20 seconds. Add the chicken stock and lemon zest, scraping up any browned bits from the skillet. Add the asparagus, chicken, and any accumulated juice and nestle the chicken into the liquid. Bring to a boil, turn the heat down to maintain a simmer, cover, and cook until the chicken is cooked through and the asparagus is tender, 3 to 5 minutes. Transfer the chicken to a platter or plates.

Remove the skillet from the heat and stir in the lemon juice, dill, butter and oil. Season to taste with salt and pepper. Spoon the asparagus mixture over the chicken and serve with boiled new potatoes (recipe below).


Boiled New Potato Tossed in Parsley and Butter(Serve with the chicken paillards)

20 small (about 1 ½ inch rounds) new red potatoes (if large, slice in half)2 teaspoons unsalted butter2 tablespoons olive oil2/3 cup minced fresh Italian flat-leaf parsleysea salt and freshly ground pepper, to taste

Put the potatoes in a large saucepan and add cold water to cover. Bring the water to a boil over high heat. Reduce the heat to medium and simmer the potatoes for 20 to 25 minutes, or until tender when pierced with a knife.Drain the potatoes well. Empty into a large bowl. Add the butter and oil and toss the potatoes. Add the parsley, salt, and pepper. Toss again to coat. Serve warm with the chicken paillards and asparagus.


2-Poached Salmon with Dill Cream, Lemon Kasha and Blanched Asparagus

Four Servings________________________________________________________________________


2) Plate one serving of this recipe according to choosemyplate.gov guideline. Plate serving for maximum visual impact________________________________________________________________________Court bouillon for poaching Salmon:1 quart water¼ cup white wine vinegar or lemon juice½ yellow onion, sliced1 stalk celery, sliced1 teaspoon salt2-3 peppercorn, crushed1 bay leaf10 thymes leaves4 parsley stems

Combine all in a stock pot and bring to boil. Lower heat and simmer for 20 minutes. Chill to room temperature.

1 cup uncooked kasha (= buckwheat groats)1 medium lemon1 teaspoon finely grated lemon zest1 pound thick salmon fillets (four 4-oz serving pieces)2 cup `1 pound fresh asparagus1/2 cup nonfat sour cream3 tablespoon fresh dill, chopped1 tablespoon Dijon mustard½ teaspoon salt and freshly ground black pepper to taste

In a covered saucepan, simmer the kasha in 2 cups of water for 10 to 12 minutes (add more water as needed), until kernels are tender and the liquid is absorbed. Squeeze in the juice from the lemon and add 1 teaspoon zest; toss to combine. Taste and season with salt/pepper as needed. Set aside.

Meanwhile, in a large pot, add enough cooled court bouillon to just cover the salmon. Bring to a boil; immediately remove from the heat. Let stand for 5-10 minutes (depending on thickness of the salmon.)

Trim the asparagus ends. Blanch stalks in boiling water for 2 minutes, until crispy-tender. Drain, rinse in cold water. Set aside.


In a small bowl make the dill cream by whisking together the sour cream, dill, and Dijon mustard.

Transfer salmon fillets to plate. Add salt and pepper to taste. Serve salmon with the dill cream, kasha and asparagus.


2-Grilled Garlic Shrimp Skewers with Roasted Brussels Sprouts, Quinoa and Cranberries

Four Servings________________________________________________________________________1) Do ESHA for recipe.

2) Plate one serving of this recipe according to choosemyplate.gov guideline. Plate serving for maximum visual impact.

Roasted Brussels Sprouts With Quinoa And Cranberries

1 ½ pounds of Brussels sprouts1 tablespoon olive oil1 cup quinoa1 ¾ cup waterpinch of salt1/3 cup toasted almonds1/3 cup dried cranberries ¼ cup chopped parsley1/8 teaspoon of saltpepper to taste

Dressing:2 cloves of garlic, diced fine2 ½ tablespoons red wine vinegar2 tablespoons lemon juice (from about 1 lemon)2 teaspoons Dijon mustard1 teaspoon olive oil

Heat the oven up to 400 degrees F. Remove wilted leaves on the Brussels sprouts and chop them into quarters (or halves if they are little). Toss them with a tablespoon of olive oil and spread them out on a baking sheet. Roast them for 20 minutes, stirring half way, or until they are golden and little dark brown (or burnt looking) in some places.

While the Brussels sprouts are roasting, rinse the quinoa with cold water and put them in a medium pot with the water and a pinch of salt and bring it to a boil over a medium heat. Turn the heat down to a simmer, cover and cook for about 15-20 minutes or until all the water is gone and the quinoa is tender. Turn off the heat.

In a small bowl, whisk together he dressing ingredients in a small bowl.

Toss the roasted sprouts in a bowl with the cooked quinoa and the dressing. Mix so that everything is coated real well. Add the almonds, cranberries, parsley, salt, and pepper and mix again. Taste and adjust seasoning. Serve with shrimp.


Grilled Garlic Shrimp Skewers (serve with roasted Brussels sprouts)

20 short bamboo skewers, soaked for 20-30 minutes in water

1 pound (16-20 count) shrimps, peeled and deveined Olive oilSalt3 tablespoons butter3 cloves garlic, minced1/4 teaspoon kosher salt1 teaspoon minced chives (for garnish)

Prepare grill with one side of the grill as a cool side with flame.

While the grill is heating, thread the pre-soaked skewers through the shrimp by start at the tail and push the skewers through the middle and end of the shrimp. Brush shrimp with olive oil and sprinkle with salt.

Melt the butter with the garlic in a small saucepan on the stovetop.

Arrange skewers on grill so that the shrimp are over flame and the exposed bamboo skewer ends are over the cool side of the grill. Grill for about 2 minutes on each side. (Do not over-cook the shrimps)

As soon as the shrimp are done, remove from grill and place in a dish. Baste generously with melted garlic butter. Sprinkle with chives.

Immediately serve shrimps with the roasted Brussels sprouts.


Nutrition Lab 3 : Nutritious Carbohydrates-Whole Grains

1. Follow direction (next page) to develop your own whole grain recipe.

2. Determine total yield, portion size and number of portions for the recipe.

3. Plate one portion maximizing visual appeal and impact.

4. Use the ESHA Food Processor program to determine the nutritional value of your recipe. (Submit to lecture instructor as Homework: ESHA Lab Report #2, due by lecture 4)

5. Fill in the nutritional chart at the end of this lab.

6. Determine if the recipe meets USDA dietary guidelines.

7. Identify possible allergens in the recipe.

8. Discuss methods you could use to bring the recipe to within guidelines and to replace any allergens.


Build your own whole grain recipe: Be sure to record the weight/volume used for each ingredient on the following chart.

Step 1: Choose 1 Grain. Prepare according to package directions or this chart:

Step 2: Choose 3-4 Fruit and Vegetables. Pair complementary flavors; include a variety of textures and colors. Some vegetables will need to be par-‐cooked.

Step 3: Choose 1-‐2 items from the following categories: Nuts/Seeds, Dried Fruits, Beans, Cheese or Other ingredients.

Nuts/ Seeds Dried Fruits Beans Cheese OtherAlmonds Golden Raisins Black Beans Cheddar Cheese Artichoke HeartsWalnut Pieces Dried Apricots Cannellini Feta Cheese AnchoviesPumpkin Seeds Dried Cranberries Chickpeas Goat Cheese Capers

Lentils Parm.‐Reggiano Black Olives

Step 4: Choose 1-‐3 Fresh Herbs.

Step 5: Choose a Vinegar and/or Lemon, Lime or Grapefruit Juice for the Vinaigrette.

Step 6: (Optional) Choose up to two of the following vinaigrette additions: Anchovies, Sesame Oil, Capers, Fresh Ginger, Citrus Zest, Honey, Jalapeno, Mustard, Olives, Soy Sauce, Tahini or Walnut Oil.

Step 7: Add the vinegar or juice to a small bowl and gradually whisk in 1/2 cup of olive oil. Season with salt and pepper. Add more acid or oil as needed.

Step 8: Put the cooked and cooled grain in a large bowl and toss to break up any clumps. Add the remaining ingredients and 1/2-‐cup vinaigrette and toss. Taste and season as needed. Serve.

To 1 Cup of this Grain…

Add this amount of

liquid…

Bring to boil, then simmer

for:

Amount after

Cooking

Notes

Barley, Pearled 3 cups 45-‐60 minutes 3-‐4 cupsBasmati Rice 1½ cups 20 minutes 3 cups Rinse wellBrown Rice 2½ cups 45 minutes 3-‐4 cupsBulgur 2 cups 10-‐15 minutes 3½-‐4 cupsFarro, Semi-‐Pearled 2½ cups 25-‐40 minutes 3 cupsMillet, hulled 2½ cups 25-‐35 minutes 4 cupsQuinoa 2 cups 15-‐20 minutes 3 cups Rinse wellSpelt 3½ cups 90 minutes 3 cupsWheat Berries 4 cups 90-‐120 minutes 3 cups



Nutrition Lab 4: Fats and Oils Nutritional Value, Effect on Flavor and Texture

Each group of 2 to 4 students prepares one set of burger recipes.

Record the Total Yield, Portion Size, and # of Portions for each recipe.

Each group will complete a nutritional analysis (ESHA) for each recipe. Determine one or two major nutritional concerns of the burgers. Submit ESHA and written concerns to lecture instructor (Homework: ESHA Lab Report #3-due lecture 5).

Each Group of 2-3 Students Prepare One Set of Burgers

Burger Set 1:Vegan BurgerClassic Burger Version AClassic Burger Version B

Burger Set 2:Ranch Bison BurgerGreek Feta Burger

Burger Set 3:Vietnamese Tuna BurgerClassic Burger Version BClassic Burger Version C

Burger Set 4 : Buffalo Chicken BurgerFresh & Juicy Veggie Burger

.


Rank burgers based on flavor/mouth-feel (1=best, 9=least favorite). Use ESHA to fill in the nutritional information for each burger.

Item

Ran

king

1-9

Wei

ght (

g)

Cal

orie

s (k

Cal

)

Tota

l Fat

(g)

Sat

urat

ed F

at

(g)

Tot

al

Car

bohy

drat

es

Sug

ars

Car

bohy

drat

es

Pro

tein

(g)

Sod

ium

(m

g)

Fibe

r (g)

Vegan Burger

Classic Burger A

Classic Burger B

Classic Burger C

Vietnamese Tuna Burger

Ranch Bison Burger

Greek Feta Burger

Buffalo Chicken Burger

Fresh & Juicy Veggie Burger

DISCUSSION:

Compare the total fat and different types of fat in each of the 9 burgers. Which burger has the “good” fat?

Evaluate the overall “taste” against each burger’s nutritional analysis. Which burger provides the “best” overall taste and nutritional profile? Why?

Which Classic burger has the best flavor and mouth-feel? What methods could be used to increase flavor and mouth-feel of the less preferred Classic Burger?

Which ingredient(s) contribute to the “best” burger as the best?

Discuss how the fat content of the meat could affect the ranking. Explain.

Which ingredients contribute to the “meaty” taste and texture of the veggie burgers?

What are some of the nutritional concerns of all of the burgers?


4-Vietnamese Tuna Burger

Four Servings

1/2 tablespoon seasoned rice vinegar1 tablespoon plus 1 teaspoon sesame oil, divided1/2 tablespoon plus 1/4 teaspoon brown sugar, divided 1 cup shredded red cabbage1/2 cup shredded carrots 1/2 cup broccoli slaw1/2 cup chopped fresh cilantro 1/4 cup chopped fresh mint1 tablespoon plus 1 teaspoon fish sauce1 tablespoon plus 1 teaspoon light soy sauce 1 1/4 lbs. tuna steak, finely chopped1/2 cup sliced scallions1/2 cup panko breadcrumbs 4 hamburger buns, split

In a bowl, combine vinegar, 1 teaspoon oil and 1/4 teaspoon sugar. Add cabbage, carrots and broccoli slaw; toss and set aside.

In a second bowl, combine cilantro, mint, fish sauce, soy sauce and remaining 1/2 tablespoon sugar. Add tuna and scallions; mix until combined. Form tuna mixture into four 3/4-inch-thick patties. Place panko on a plate; coat each patty with crumbs.

In a large nonstick skillet, heat remaining 1 tablespoon oil over medium heat. Cook burgers, flipping once, until well browned, about 4 minutes per side. Place 1 burger on bottom of each bun; top with 1/4 of slaw and other bun half.


4-Greek Feta Burger

Four Servings

6 ounces nonfat plain Greek yogurt4 ounces hothouse cucumbers (unpeeled), coarsely grated (about 1/2 cup) 1/2 clove garlic, crushed to a paste1 teaspoon fresh lemon juice1 lb. lean ground beef (93 percent or 95 percent lean) 4 ounces zucchini, finely diced (about 1 cup)1/2 cup crumbled reduced-fat feta 1/3 cup finely diced red onion1/2 teaspoon dried marjoram 1/2 teaspoon salt1/4 teaspoon freshly ground black pepper Vegetable oil cooking spray1 jar (7 ounces) roasted red peppers, drained 4 sourdough rolls, splitShredded romaine (optional) Sliced cucumber (optional)

In a bowl, combine yogurt, cucumbers, garlic and juice; set aside. In another bowl, mix beef, zucchini, feta, onion, marjoram, salt and pepper. Form beef mixture into four 3/4-inch-thick patties.

Coat a grill with cooking spray. Grill patties over medium-high heat, flipping once, about 5 minutes each side, until internal temperature reaches 160°F.

Divide roasted peppers evenly among bottom roll halves; top with 1 burger, 1/4 yogurt sauce and lettuce and cucumber, if desired. Top each with other half of roll.


4-Ranch Bison Burger

Four Servings

4 ounces reduced or low-fat sharp cheddar, divided use1 lb. lean ground bison1 small jalapeño chile, finely diced1 teaspoon grated lime zest1 teaspoon chili powder1/2 teaspoon salt1/4 teaspoon freshly ground black pepper Cooking spray4 sourdough rolls, split

Optional:Lime zestSliced red onion Lettuce Pickled jalapeñoLight ranch dressing

Cut 2 ounces cheddar into 1/4-inch dice; grate remaining 2 ounces cheddar. In a bowl, combine diced cheddar, bison, jalapeño, zest, chili powder, salt and pepper. Form bison mixture into four 3/4-inch-thick patties.

Coat a grill rack or grill pan with cooking spray; heat over medium-high heat. Cook patties 5 minutes; flip and top each with 1/4 of grated cheddar; grill until internal temperature reaches 160°F, about 3-4 minutes. Do not overcook or the meat will be dry.

Place a patty on bottom of each roll. Garnish with zest and onion, lettuce, pickled jalapeño and ranch dressing, if desired. Top with other half of roll.


4-Buffalo Chicken Burger

Four Servings

1/2 cup sliced carrots1 lb. ground white-meat chicken 2 egg whites, lightly beaten1 celery stalk, roughly chopped 1/2 cup panko breadcrumbs1/4 cup blue cheese1 teaspoon cornstarch1/4 cup Tabasco Buffalo Style (or hot sauce) Vegetable oil cooking spray4 large kaiser rolls, split

Optional:Iceberg lettuce Carrot and celery sticksLight blue cheese dressing

Combine carrot slices with 1 cup of water and cook until very tender. Drain and let cool; mash carrots.

Add chicken, egg whites, celery, breadcrumbs and cheese; mix to combine. Form chicken mixture into four 3/4-inch-thick patties. In a second bowl, stir cornstarch into hot sauce until dissolved; set aside.

Coat a grill rack with cooking spray. Grill patties over medium-high heat for 5-6 minutes; flip and grill 3-4 minutes more. Brush patties with hot sauce mixture; grill until internal temperature reaches 165°F, about 1-2 minutes.

Place 1 burger on bottom of each roll. Garnish with cheese and lettuce, if desired. Top with other half of roll. Serve with carrot and celery sticks and blue cheese dressing for dipping, if desired.


4-Fresh and Juicy Veggie BurgersEight Servings

2 1/4 cups cooked quinoa1 head of garlic, halved horizontally2 tablespoons extra-virgin olive oil1/4 cup thinly sliced asparagus1/3 cup fregolaOne 15-ounce can chickpeas, drained 1/4 cup chopped marinated artichokes2 tablespoons chopped pitted Gaeta (or Kalamata) olives 2 tablespoons chopped scallions2 tablespoons full-fat plain Greek yogurt 1 tablespoon fresh lemon juice1 teaspoon chopped basil 1 teaspoon chopped mint

1 teaspoon chopped parsleySalt and freshly ground pepper8 slices of scamorza cheese (or mozzarella)8 burger buns, toastedoption sides: Sun-dried-tomato spread, marinated mushrooms and sliced tomatoes, for serving

Preheat the oven to 375°. Put garlic halves cut side up on a sheet of foil, drizzle with olive oil and wrap tightly. Roast until the garlic is very tender, about 1 hour, cool, then squeeze the cloves out of their skins into a small bowl and mash to a paste.

Bring a saucepan of salted water to a boil. Put the asparagus in a strainer, submerge it in the water and cook just until crisp-tender, 2 minutes. Cool the asparagus in an ice water bath and pat dry.

Return the water to a boil. Add the fregola and cook until very tender, about 20 minutes. Drain well and let cool slightly.

Puree the garlic paste, fregola, chickpeas and the 2 tablespoons of olive oil; transfer the mixture to a bowl. Stir in the asparagus, artichokes, olives, scallions, yogurt, lemon juice, herbs and quinoa. Season with salt and pepper.

Heat a large cast-iron skillet and brush with olive oil. Using lightly moistened hands, form the mixture into eight 3-inch patties. Brush the patties with oil and cook over high heat until golden on the bottom, 4 minutes. Flip the patties and top each with a slice of cheese. Reduce the heat to moderate, cover and cook until the patties are heated through and golden on the bottom and the cheese is melted. Set the burgers on the buns and top with sun-dried-tomato spread, marinated mushrooms and sliced tomatoes.


4-Classic Burgers Version A

Four Servings

1 pound ground beef (80:20)1 teaspoon salt¼ teaspoon pepper4 hamburger buns, split4 Romaine lettuce leaves4 tomato slicesToppings (such as ketchup, mustard, onion slices, pickles)

Combine ground beef and salt and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.Place patties on grid over medium heat. Grill, covered, 8 to 10 minutes until instant-read thermometer inserted horizontally into center registers 160°F.

About 2 minutes before burgers are done, place buns, cut sides down, on grid. Grill until lightly toasted. Line bottom of each bun with lettuce leaf; top with tomato slice, burger, and toppings, as desired. Close sandwiches.


4-Classic Burger Version B

Four Servings

1 pound ground beef (95:5)1 teaspoon salt¼ teaspoon pepper4 hamburger buns, split4 Romaine lettuce leaves4 tomato slicesToppings (such as ketchup, mustard, onion slices, pickles)

Combine ground beef and salt and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.Place patties on grill over medium heat. Grill, covered, 8 to 10 minutes until instant-read thermometer inserted horizontally into center registers 160°F.

About 2 minutes before burgers are done, place buns, cut sides down, on grid. Grill until lightly toasted. Line bottom of each bun with lettuce leaf; top with tomato slice, burger, and toppings, as desired. Close sandwiches.


4-Classic Burger Version C

Four Servings

1/4 cup reduced-fat creamy ranch dressing (recipe on following page)

1 pound ground beef (95:5)1/4 cup soft bread crumbs1 egg white1 teaspoon seasoned salt1 medium red onion, cut crosswise into 1/2-inch thick slices1 tablespoon vegetable oil, divided4 whole wheat hamburger buns, split, toastedRomaine lettuce, tomato slices

Combine ground beef, bread crumbs, egg white and seasoned salt in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties. Brush onion slices with 1/2 tablespoon oil.

Place patties and onion slices on grill over medium heat. Grill patties, covered, 8 to 10 minutes, until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally.

Grill onions, 11 to 13 minutes or until tender, brushing with remaining 1/2 tablespoon oil and turning occasionally.

Line bottom of each bun with lettuce. Place tomatoes and burgers on lettuce. Spoon a tablespoon of the ranch dressing over each burger; top with onions. Place top of each bun on top of the burgers and serve with


4-Reduced-Fat Creamy Ranch Dressing for Classic Burger C

Makes 2 1/4 cups

1 cups plain Greek yogurt1 cups (8-ounces) silken tofu1 ½ teaspoons minced roasted garlic1 tablespoons white wine vinegar½ teaspoon Worcestershire sauce¼ teaspoon hot sauce½ teaspoon sea salt¼ teaspoon ground white pepper1 tablespoon minced roasted garlic1 teaspoon minced fresh garlic1 teaspoon chopped green onion1 teaspoon chopped fresh flat-leaf parsley1 teaspoon chopped fresh oregano1 teaspoon chopped fresh basil1 teaspoon chopped fresh chives1/2 cup low-fat buttermilk1/4 teaspoon sea salt1/8 teaspoon freshly ground black pepper

In a food processor, combine the yogurt cheese, tofu, and garlic. Process until the mixture is pureed, about 3 minutes. Add the vinegar, Worcestershire and hot sauce, salt and pepper. Process again to combine, about 3 minutes. Adjust the seasoning with additional salt or pepper, to taste.

Add roasted garlic, fresh garlic, green onion, parsley, oregano, basil, and chives. Process until the garlic and herbs are pureed.

With the processor on, slowly pour in the buttermilk and season with the salt and pepper. The dressing will be thick and creamy.


4-Vegan Burger

Yield: 6 Servings

For best texture, the veggie burgers must be cooked within thirty minutes of adding bread crumbs or they will become mushy.

1 1/2 pounds button mushrooms, trimmed 1/4 cup vegetable oilsalt, course, to taste pepper, black, to taste 6 each thyme sprigs

1 small eggplant, (about 1/2 pound)2 large leeks, chopped fine (about 1 1/2 cups) 1 large rib celery, chopped fine (about 1/2 cup)1 medium clove garlic, grated on a microplane grater (about 1 teaspoon) 3/4 cup pearl barley1 14 oz. can garbanzo beans, drained and patted dry on paper towels 1/4 cup flour, AP2 teaspoons baking powder1 teaspoon marmite, vegemite, or Maggi seasoning 1 cup cashews, toasted1 teaspoon soy sauce1 1/2 cups panko bread crumb6 whole wheat buns

Preheat oven to 350°F. In a large bowl, toss mushrooms with 1 tablespoon oil and season to taste with salt and pepper. Coat eggplant with another tablespoon olive oil and season to taste with salt and pepper. Wrap eggplant with heavy duty aluminum foil. Transfer mushrooms and eggplant to a foil-lined rimmed baking sheet. Scatter thyme over mushrooms. Bake, turning mushrooms and wrapped eggplant occasionally until mushrooms are dark brown and eggplant is completely tender (test with thin skewer), about 45 minutes. Remove from oven, unwrap eggplant, and set aside to cool.

While mushrooms and eggplant roast, heat remaining two tablespoons oil in a large skillet over medium-high heat until shimmering. Add leeks and celery and cook, stirring and tossing occasionally, until completely softened but not browned, about 4 minutes. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Transfer mixture to a medium bowl and set aside to cool.

Place barley in a pot and cover with water by 2 inches. Stir once, place over high heat. Bring to a boil then reduce to a simmer. Cook, stirring occasionally, until barley is completely tender, about 20 minutes. Drain and transfer cooked barley to a clean kitchen towel. Roll towels tightly and press to remove excess moisture. Transfer barley to a large bowl.


Add half of garbanzo beans to the bowl of a food processor along with flour, baking powder, soy sauce, Marmite and half of eggplant (save rest of eggplant for another use). Process until a smooth paste forms, scraping down sides. Transfer mixture to bowl with barley. Pulse remaining chickpeas in food processor and pulse until beans are chopped to about the size of a lentil (5 to 6 short bursts), scraping down sides. Transfer to bowl with barley mixture. Chop cashews in the food processor the same way and add to barley mix.

When mushrooms are cool, add to bowl of food processor and pulse until finely chopped but still coarse in texture, about 8 to 10 short pulses. Add to barley mix. When leeks and celery are cool, transfer to food processor. Chop with 8 to 10 short pulses and add to barley mix.

Using bare hands or a spatula, stir mixture until completely homogenous. Season to taste with salt and pepper.

Add breadcrumbs to mixture and work them in with your hands. Make a sample patty. It should have the texture of ground beef and hold together easily. If not, add water a tablespoon at a time until it comes together. Divide mixture into eight patties about 4-inches across and 1/2 an inch thick. Patties must be cooked within 30 minutes of adding breadcrumbs (see note above).

To cook on a Griddle or in a Skillet: Heat three tablespoons of vegetable oil in a large skillet over medium heat until shimmering. Add four patties and cook without moving until first side is well-browned, about 3 minutes. Press a disk of sliced onion into the top side while it cooks. Flip burgers and top with cheese (if desired) and cook until second side is browned and cheese is melted, about 3 minutes longer. Transfer to a toasted bun and serve with condiments as desired.

To cook on a GrillPreheat a grill with a medium-high fire. Rub the grill grates with an oil-soaked paper towel and add the burgers. Cook without moving until well-browned, about four minutes. Flip burgers, top with cheese if desired, and cook on second side until well browned, about 4 minutes longer. Transfer to toasted bun and serve


Nutrition Lab 5: Alternate Protein SourcesGrains, Seeds, Eggs, Dairy

Discover the virtues of alternative proteins

To Do:

Group of 2 students will prepare two (2) different recipes from this lab session.

Each group writes an appealing description menu for one of the recipes.

Each student completes a nutrition analysis (ESHA) for one recipe.

Determine the most healthy alternate protein source. Explain why.

Submit ESHA report to lecture instructor next lecture for additional discussion. (Homework: ESHA Lab report #4)

Recipes:

1. Butternut Salad with Farro, Pepitas and Ricotta Salata2. Curried Tofu and Peas3. Lentil Stew With Pumpkin or Sweet Potatoes

4. Vegetarian Chili

5. Tempeh Sandwich with Sundried Tomato-Bean Spread6. Egg and Green Beans Salad 7. Vegetarian “Rueben”


5-Butternut Salad with Farro, Pepitas and Ricotta Salata

Five Servings

1 medium butternut squash (about 2 pounds)4 tablespoons olive oil, dividedSalt and freshly ground black pepper, to taste1 cup semi-pearled farro 1/3 cup toasted pepitas (pumpkin seeds)3 ounces ricotta salata or feta, crumbled/coarsely grated (~3/4 cup)(omit if vegan)1 tablespoon sherry vinegar1 tablespoon water1/2 teaspoon table salt1/2 teaspoon granulated sugar1/2 small red onion, finely chopped

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Preheat oven to 375 degrees F.

Peel squash and halve lengthwise and scoop out seeds. Cut squash into ~ 3/4-inch chunks. Coat one large baking sheet with 2 tablespoons oil total. Spread squash out in single layer on sheet. Sprinkle with salt and freshly ground black pepper. Roast until pieces are tender, about 30 to 40 minutes, turning them over halfway through the cooking time. Set aside to cool slightly.

While squash is roasting, cook farro in a large pot of simmering salted water until the grains are tender but chewy, about 30 minutes. Drain and cool slightly.

While squash is roasting and farro is simmering, in a small bowl, whisk together sherry vinegar, water, 1/2 teaspoon table salt and granulated sugar until sugar and salt dissolve. Stir in onion; it will barely be covered by vinegar mixture. Cover and set in fridge until needed; 20-30 minutes is ideal but less time will still make a lightly pickled onion.

In a large bowl, mix together butternut squash, farro, red onion and its vinegar brine, the crumbled cheese and pepitas. Toss with 1 tablespoons of the remaining olive oil, use the 4th one only if needed. Taste and adjust seasonings.


5-Curried Tofu and Peas

Four Servings

Brown Rice: makes about 3 cups cooked rice

1 cup uncooked brown rice2 cups water

Put washed rice and the 2 cups of water into a small pot and bring to a boil over medium-high heat. Reduce heat to medium-low, cover pot and simmer until liquid is completely absorbed and rice is just tender, about 40 minutes. Set covered pot aside off of the heat for 10 minutes then uncover and fluff rice with a fork.

Curry Tofu and Peas

2 tablespoons olive oil1/2 medium yellow onion, coarsely choppedTwo 1/8-inch-thick slices fresh ginger, smashed1 clove garlic, smashedKosher salt2 teaspoons mild curry powder 1/2 teaspoon. ground cumin2/3 cup stirred coconut milk1 cup fresh or frozen peas (if frozen, thaw)one 14- to 17-oz. package firm or extra-firm tofu, drained 1 teaspoon fresh lime juice

Cut tofu crosswise into four slices. Place slices on several layers of thick paper towel. Cover top of tofu with additional paper towels. Let stand for 20 minutes, pressing down occasionally to extract moisture from the tofu. Cut tofu into ½ inch cubes. Set aside.

Heat the olive oil in a 3- to 4-quart saucepan over medium-high heat. Add the onion, ginger, garlic, and 1 tsp. salt; cook, stirring occasionally, until the onion is starting to color, about 4-5 minutes.

Add the curry powder and cumin; cook, stirring, until fragrant, about 30 seconds. Turn the heat up to high, add the coconut milk, and bring to a boil.

Add the peas and tofu; cover and simmer, stirring occasionally, until the peas are just tender and the tofu is heated through, about 3 minutes.

Discard the ginger and garlic, stir in the lime juice, and season to taste with salt.

Serve over brown rice or with warm naan or pita bread.


5-Lentil Stew With Pumpkin or Sweet Potatoes

Six Servings

½ pound (1 heaped cup) lentils, rinsed and picked over6 cups vegetable stock or chicken stock1 medium onion, cut in half2 garlic cloves, peeled and crushed1 bay leafPinch of saffron½ teaspoon turmeric20 sprigs cilantro, tied into a bunchSalt1 teaspoon ground ginger1 large carrot, peeled and cut into 1/4-inch dice½ pound squash pumpkin/ butternut or sweet potato, peeled and cut into 1/4-inch dice3 tablespoons tomato pasteFreshly ground pepper2 to 3 tablespoons chopped flat-leaf parsley for garnish

Combine the lentils, stock, onion, garlic cloves and bay leaf in a large soup pot or Dutch oven. Bring to a boil.

Rub the saffron between your fingers and add to the pot, along with the turmeric and the cilantro. Reduce the heat, add salt to taste, cover and simmer 30 minutes.

Remove the onion and garlic cloves from the pot, and add the remaining ingredients except the parsley. Bring back to a simmer, cover and simmer 15-20 minutes or until the lentils and vegetables are tender.

Discard the cilantro bundle, taste and adjust seasonings. Just before serving stir in the parsley.


5-Vegetarian Chili

Four Servings

8 ounces canned pinto beans8 ounces canned cannelini beans 1 dried ancho chiles1 dried New Mexican chiles1/4 ounce dried shiitake mushrooms, chopped coarse 2 teaspoons dried oregano1/4 cup walnuts, toasted16 ounces canned diced tomatoes, drained with juice reserved 1 tablespoon tomato paste1 jalapeño chiles, stemmed and coarsely chopped 3 cloves garlic, minced1 teaspoons soy sauce2 tablespoons vegetable oil1 pound onions, chopped fine 2 teaspoons ground cumin3 cups water1/3 cup medium-grind bulgur3 tablespoons cilantro, chopped fresh

Heat oven to 325 degrees. Arrange the dried chiles on rimmed baking sheet and toast until fragrant and puffed, about 8 minutes. Transfer to plate and let cool, about 4-5 minutes. Stem and seed the chiles. Working in batches, blend toasted chiles, mushrooms, and oregano until finely ground.

Pulse the walnuts in food processor until finely ground, about 30 seconds. Transfer to bowl. Process drained tomatoes, tomato paste, jalapeño(s), garlic, and soy sauce in food processor until tomatoes are finely chopped, about 45 seconds, scraping down bowl as needed.

Heat oil in a Dutch oven over medium-high heat until shimmering. Add onions and 1 1/4 teaspoons salt; cook, stirring occasionally, until onions begin to brown, 8 to 10 minutes. Lower heat to medium and add ground chile mixture and cumin; cook, stirring constantly, until fragrant, about 1 minute.

Stir in beans, bulgur, ground walnuts, tomato mixture, and reserved tomato juice. Cover pot and place in oven. Cook about 45 minutes.Remove pot from oven, stir chili well, and let stand, uncovered, for 20 minutes. Stir in cilantro and serve.


5-Tempeh Sandwich with Sundried Tomato-Bean SpreadFour Servings

8 ounces of tempeh1 teaspoon olive oil

Marinade:½ cup vegetable broth or water¼ cup apple cider (or sherry) vinegar3 tablespoons tamari or low sodium soy sauce2 tablespoons of hot sauce (if possible something with chipotle pepper)1 tablespoon lemon juice3 cloves of garlica couple shakes of black pepper

For the sandwichesSundried tomato and bean spread (recipe follows)4 Whole wheat pita or rolls4-8 lettuce leaves2 tomato, sliced1-small cucumber, thin, round slices

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Mince the garlic and put into a bowl together all the marinade ingredients. Mix well.

Cut the tempeh width-wise into about 1/3-1/2 inch pieces. (You should end up with about 16 finger-sized pieces.) Put the tempeh in a shallow pan. Pour the marinade over and let the tempeh marinate for about 15-30 minutes (not longer or it will be too salty.) Flip them over occasionally so tempeh is marinated on all sides.

When the tempeh has marinated for long enough heat the oil over a medium heat in a large skillet. Keep the tempeh marinade. Put the tempeh down in one layer and cook until it starts to brown, about 4-6 minutes on each side. When it starts to look a little dry or the tempeh feels like it might be sticking add a couple spoonfuls of the marinade.

Once the tempeh is browned on both sides transfer to a plate and assemble the sandwiches with tempeh, sundried tomato spread, lettuce, tomatoes, cucumbers.


Tomato and Bean Spread for Tempeh Sandwich

¼ cup of sundried tomatoes (not ones in oil)1 cup warm water¼ cup chopped white or yellow onion1 ½ cups or 1 (15 ounce) can of cannellini beans1 clove of garlic2 tablespoons olive oil1 tablespoon lemon juice2 teaspoons red wine vinegar½ teaspoon tamari or soy sauce½ teaspoon dried basil½ teaspoon dried oregano

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Put the tomatoes in a small bowl and cover them with the warm water for 15 minutes.

While the tomatoes soak, cook the onions in a small pan with a little bit of olive oil until they begin to look brown and caramelized, ~ 5-8 minutes. Take the tomatoes out of the water and chop them up into pieces but save the water they were soaking in. Mince the garlic.

Put the beans, sundried tomatoes, onions, and 2 tablespoons of the water from the tomatoes in a food processor and chunky. Add the rest of the ingredients and blend it all together until it starts to look creamy. Add more of the soaking water if it looks a little dry. It’s fine if there are still some bigger tomato bits. Add more spices if you think it needs it


5-Egg and Green Beans Salad

Eight Servings

5 large eggs, lightly beaten1 pound trimmed green beans, cut into 2-inch pieces1 tablespoon unsalted butter1 tablespoon vegetable oil1 small onion, finely choppedSalt and freshly ground pepper1 cup chopped cilantro2 tablespoons toasted walnuts, coarsely chopped1 garlic clove, minced1 small jalapeño, seeded and minced1 small red chile, seeded and minced (decrease or omit if prefer less heat)1/4 teaspoon dill seeds, toasted

In a large saucepan of boiling salted water, cook the green beans until tender, 5-6 minutes. Drain and let cool. Transfer to a bowl.

In a large nonstick skillet, melt the butter in the oil. Add the onion and cook over moderate heat, stirring, until softened, about 6 minutes. Add the eggs and season with salt and pepper. Cook over moderate heat, stirring, until the eggs are scrambled, about 3 minutes. Add the eggs to the beans.

Stir in the chopped cilantro, walnuts, garlic, jalapeño, red chile and toasted dill seeds. Season with salt and pepper.


5-Vegetarian "Reuben"

Two Servings

4 slices rye bread4 slices Swiss cheese10 to 15 button mushrooms, cleaned and sliced 1/4 head red cabbage, shredded2 cloves garlic, minced3 tablespoons mayonnaise 2 tablespoons Dijon mustard2 tablespoons dill pickle relish2 tablespoons prepared horseradish 1/4 cup apple cider vinegarsaltblack pepper butterolive oil

Heat two sauté pans over medium heat. Add some olive oil to each pan. In one pan, add the mushrooms, garlic, and black pepper. Let cook for 5 minutes.

In the second pan, add the red cabbage, salt, and pepper and let cook in oil for 2 minutes. Add the vinegar and horseradish and let cook for 5 more minutes.

While both the mushrooms and cabbage are cooking, mix up the dressing by combining mayonnaise, Dijon, and relish in a small bowl.

Butter one side of 2 pieces of bread generously. On the other side of the buttered pieces of bread, spread the dressing. Add mushrooms to each sandwich. Add a slice of cheese on top of the mushrooms. Cover the cheese in cabbage. Add one more slice of cheese on top of the cabbage.

Heat a skillet over high heat. Place the slices of bread, buttered side down, on the skillet. Add the second slice of bread to the top of the sandwich and place a couple cubes of butter on top of each slice. Put the pan you used to cook the mushrooms or cabbage on top of the sandwiches. Flip after a few minutes and cook the other side without the pan. The bread should be nice and crusty, and cheese should be melting out the sides.


Nutrition Lab 6: Vitamins and MineralsAll About Vegetables and Colors

To Do:

Each student prepares two (2) of the recipes.

Do ESHA for the recipes to determine the critical vitamin and mineral

contribution of the vegetable(s) for each recipe.

Submit ESHA to lecture instructor for discussion during lecture 7

(Homework: Lab Report #5).

Discuss optimal preparation/cooking methods for retention of vitamins,

minerals and phytochemicals.

Discuss what you would serve with one of your recipes to make it a

nutritious meal.

Share with your class your favorite vegetables and fruits. How would you

increase your diet consumption of these fruits/vegetable?

Recipes:

1. Eggplant (Aubergine) Gyro2. Roasted Brussels Sprouts with Toasted Pecans and

Avocado3. Barley and Spinach Salad with Tofu Dressing4. Butter-Braised Radishes with Sorrel5. Roasted Curried Cauliflower 6. Shaved and Seared Broccoli Salad with Two Dipping

Sauces7. Butternut Squash Quinoa with Kale, Cranberries, Walnuts

and Goat Cheese8. Grilled Romaine Hearts with Avocado Lime Dressing


6-Eggplant Gyro

Four Servings

Sauce1⁄2 cup plain low-fat yogurt1⁄2 cup feta cheese, crumbled1 tablespoon fresh lemon juice1 teaspoon extra virgin olive oil salt and pepper

Filling2 cups tomatoes, seeded and diced1 cup cucumber, peeled, seeded, diced1⁄3 cup scallion, diced1⁄3 cup kalamata olive, pitted, halved2 tablespoons red wine vinegar2 tablespoons chopped fresh flat leaf parsley1 tablespoon chopped fresh oregano1 tablespoon extra virgin olive oil1 large eggplant, trimmed and diced into 3/4-inch pieces2 tablespoons olive oil

Pitas4 pita bread salt

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Preheat broiler to high.

Combine all ingredients for the sauce in a small bowl; set aside.

Toss tomatoes, cucumbers, scallions, olives, vinegar, parsley, oregano, oil, salt, and pepper together in a large bowl. Chill until ready to use.

Sauté eggplant in oil over medium-high heat 3 minutes. Add to vegetable mixture.

Brush pitas with oil, season with salt, and broil until lightly toasted on both sides.

Assemble by placing each pita on top of a sheet of foil or parchment paper.Drizzle 1/4 cup of sauce down the center of the pita and place about 1 cup of vegetables on top of the sauce. Fold into cone shape. Wrap with the foil or parchment. Serve


6-Roasted Brussels Sprouts with Toasted Pecans and Avocado

Eight Servings

1/2 cup pecans2 ½ lbs. brussels sprouts 1/4 cup extra-virgin olive oil SaltFreshly ground pepper1 Hass avocado, cut into 1/2-inch dice 1 teaspoon chopped thyme2 tablespoons balsamic vinegar

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Preheat the oven to 400°.

Spread the pecans in a pie plate and bake for 5 minutes, until toasted. Let cool, then coarsely chop.

In a large saucepan of salted boiling water, blanch the Brussels sprouts until bright green, 3 minutes. Drain well, cut in half and pat dry.

On 2 large rimmed baking sheets, toss the Brussels sprouts with the olive oil. Season with salt and pepper and turn them cut sides down. Roast in the oven for 20 minutes, until Brussels sprouts are tender and nicely browned on the bottom, rotate the baking sheets halfway through roasting.

In a large bowl, toss the Brussels sprouts with the toasted pecans, sliced avocado and thyme. Season with salt and pepper. Drizzle with the vinegar and serve.


6-Barley and Spinach Salad with Tofu Dressing

Six Servings

1 cup pearl barley (7 1/2 ounces)3 cups chicken stock4 thyme sprigs2 garlic cloves, mincedSalt2 tablespoons extra-virgin olive oil10 ounces cremini mushrooms, quartered (4 cups)Freshly ground pepper2 shallots, thinly sliced7 ounces baby spinach (8 cups)1/4 cup basil leaves, torn3 tablespoons chopped mint1/4 cup sherry vinegar1 tablespoon fresh lemon juice2 tablespoons light brown sugar1 cup grape tomatoes, halved7 ounces firm tofu, drained and crumbled

In a medium saucepan, combine the barley, stock, thyme and half of the garlic. Add a generous pinch of salt and bring to a boil. Cover and cook over moderately low heat until the barley is tender, 25 minutes. Discard the thyme. Drain the barley and transfer to a large bowl; cover and keep warm.

Meanwhile, in a large skillet, heat 1 tablespoon of the oil. Add the mushrooms, season with salt and pepper and cook over high heat, stirring, until lightly browned, 5 minutes. Add the shallots and cook, stirring, until softened, 3 minutes longer. Scrape the mushrooms into the barley and toss. Add the spinach, basil and mint, but do not stir.

Heat the remaining 1 tablespoon of oil in the skillet. Add the remaining garlic and cook over moderate heat until softened. Add the vinegar, lemon juice and brown sugar and bring to a boil. Cook until slightly thickened, 1 minute. Add the tomatoes and cook until heated through. Stir in the tofu and season with salt and pepper. Scrape the dressing over the salad and toss. Serve warm.


6-Butter-Braised Radishes with Sorrel

Four Servings

1 cup vegetable stock or water 1 tablespoon unsalted butter2 lbs. radishes with their greens, radishes quartered and greens reservedSalt and freshly ground pepper1/2 ounce sorrel leaves, stemmed and thickly sliced (1 packed cup)

In a large skillet, bring the vegetable stock and butter to a boil over moderate heat. Add the radishes and cook, stirring occasionally, until they are crisp-tender and the liquid has thickened slightly, about 15 minutes. Season with salt and pepper and transfer to a shallow bowl. Scatter the sorrel over the top and serve.


6-Roasted Curried Cauliflower

Six side-dish servings

8-10 cups cauliflower florets (from about 3-4 pounds cauliflower)1 cup peeled and cubed (1 inch chinks) sweet potatoes1 large onion, peeled, cut into 1-inch chunks1 teaspoon coriander seeds1 teaspoon cumin seeds3/4 cup olive oil1/2 cup red wine vinegar3 1/2 teaspoons curry powder1 tablespoon Hungarian hot paprika1 3/4 teaspoons salt1/4 cup chopped fresh cilantro

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Preheat oven to 450°F. Trim and cut cauliflower florets and put them in large roasting pan. Pull apart onion chunks into separate layers; add to cauliflower.

Stir coriander seeds and cumin seeds in small skillet over medium heat until slightly darkened, about 5 minutes. Crush coarsely in mortar with pestle. Place seeds in medium bowl. Whisk in oil, vinegar, curry powder, paprika, and salt. Pour this dressing over the vegetables; toss to coat. Spread vegetables in single layer. Sprinkle with pepper.

Roast vegetables until tender, stirring occasionally, about 35 minutes. Using a paring knife to test that doneness of the sweet potatoes (knife should go in easily).

Mound vegetables in large bowl. Sprinkle with fresh cilantro. Serve warm or at room temperature.


6-Shaved and Seared Broccoli Salad

Four Servings

Grilled zucchini puree

2 zucchini, sliced lengthwise ¼” thickKosher saltFreshly ground black pepper1 garlic clove1 teaspoon ground coriander½ cup olive oil

Dressing

6 white or regular anchovy fillets packed in oil, drained1 large egg yolk2 teaspoon crème fraîche1 teaspoon finely grated lemon zest2 Tbsp. fresh lemon juice⅓ cup olive oilKosher salt and freshly ground black pepper

Broccoli

1 bunch broccoli (about 1½ lb.), preferably with long stemsKosher salt2 tablespoon olive oil½ cup baby greens or herbs (such as arugula, red mustard greens, basil leaves, or celery leaves)¼ cup pine nuts or shelled raw pumpkin seeds, toasted

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To make the grilled zucchini puréePrepare grill for medium-high heat. Season zucchini with salt and pepper and grill until tender and lightly charred, about 2 minutes per side. Let cool slightly, then blend zucchini, garlic, and coriander in a blender until smooth. With motor running, slowly add oil and blend until combined; season with salt and pepper.

To make the dressingBlend anchovies, egg yolk, crème fraîche, lemon zest, and lemon juice in a blender until smooth. With motor running, slowly add oil and blend until dressing thickens, adding more oil as needed; season with salt and pepper.


Broccoli prep and Salad assembly:

Prepare a large pot of salted boiling water for blanching.Cut 12 4”-long florets from broccoli (you’ll need to cut through stalks). Cut remaining broccoli into bite-size florets. Peel broccoli stalks and, using a mandoline or very sharp knife, thinly shave them (you should have about 1 cup).Cook all florets in a large pot of boiling salted water until bright green, about 2 minutes. Drain and transfer to a colander set in a bowl of ice water; let cool. Drain; transfer to a paper towel–lined plate.

Heat oil in a large skillet over medium-high heat. Sear 4”-long florets until cut sides of stalks are golden, about 2 minutes per side. Set aside.

Toss shaved broccoli stalks and small broccoli florets with some of the dressing in a small bowl.

Spoon zucchini purée onto plates and top with broccoli; drizzle with some dressing and top with greens and pine nuts.


6-Butternut Squash Quinoa with Kale, Cranberries, Walnutsand Goat Cheese

Four Servings

1 cup quinoa2 cup chicken stock1 small/medium butternut squash, diced1 large leaf of kale, stem removed (or chard, cabbage or dandelion greens)½ cup cranberries¼ cup walnuts, toasted¼ cup crumbled goat cheeseolive oilsalt and pepper

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Wash Quinoa and cook using the chicken stock. Cool completely.

White quinoa is cooking; add a few drizzles of olive oil to a sauté pan and place over medium heat. Add diced butternut squash and sauté until just tender, about 10-12 minutes. Remove from pan and let cool.

In the same sauté pan add a little more olive oil and the kale. Wilt it slightly, 1-2 minutes; kale should still be slightly crunchy. Remove from pan and roughly chop. Set aside to also cool.

Again, in the same pan add walnuts, no olive oil is necessary. Toast for a few minutes on low heat - careful not to burn! Remove from pan and let cool.

Add all of the cooled ingredients along with the cranberries, goat cheese, a little salt and a little pepper, and gently mix. Serve.


6-Grilled Romaine Hearts with Avocado Lime Dressing

Four Servings

2 romaine hearts, washed, trimmed, and sliced in half1 clove of garlic, chopped up all small2 tablespoons olive oila pinch of salt and pepper

Avocado Lime Dressing1 ripe avocado1/3 cup fresh lime juice2 tablespoons rice vinegar1 tablespoon olive oil1 clove garlic, chopped all small½ teaspoon agave or honey1/4 teaspoon cumin1/4 cup watersalt to taste

For the dressing, put all the ingredients in a small food processor or blender and combine until creamy. Add the pinch of sea salt and mix it in. If it looks too thick, add more water until it looks like salad dressing. Pour it all into a small container and refrigerate until the lettuce is ready.

To grill the romaine hearts, heat the grill to a medium-low heat. While the grill heats up, mix the garlic, olive oil and salt and pepper in a little cup. Lightly brush or spoon the oil mixture to the cut side of the lettuce. Go easy.

Place the lettuce face down on the grill for 60 seconds or until there are clear grill marks and the leaves are beginning to wilt. Turn the hearts over and grill the other side for another 60 seconds. Some leaves will look charred but not all limp. When they look good, put them on a plate and put some dressing over the hearts. Top with sliced green onions, chopped cilantro, and plenty of black pepper.


Nutrition Lab 7: Making Healthy Choices and Developing Healthy Menus

To Do:

Each pair (2) of students will prepare two (2) different recipes.

Discussion:1. Review portion size and portion control

2. How to cook/serve healthy:

prep/cook methodsherbs and spices for flavor and to reduce salt/fatportion controlcolor and texture

3. Share with other students whether your recipes (are or are not) “healthy

choice” menu options-give reasons to support your decision.

4. What sides would you serve with either dish if it were on the lunch menu; on

the dinner menu?

5. Which recipe is the most nutritious, which is most flavorful?

Recipes:

1. Roasted Cauliflower Soup2. Pacific Cod with Zucchini and Tomatoes en Papillote3. Un-fried or Oven-fried Chicken with Roasted Brussels

Sprouts4. Summer Rolls with Lime Cured Shrimp and Peaches 5. Baked Spaghetti Squash with Garlic and Butter6. Chocolate Avocado Mousse


7-Roasted Cauliflower Soup

Four Serves

6 cups cauliflower florets (about 1 medium head or 1 ½ lbs)2 teaspoons olive oil1/2 teaspoon kosher salt, dividedCooking spray1 ½ oz prosciutto or other cured ham, chopped (about 1 1/2 ounces)1 Tablespoon olive oil3/4 cup chopped yellow onion4 garlic cloves, chopped5 cups chicken stock (unsalted)1 cup water1/2 cup half-and-half1 ounce French bread baguette, torn or ½ oz bread crumb1/4 cup chopped fresh flat-leaf parsley3 tablespoons sliced almonds, toasted

Preheat oven to 450°F.

Place cauliflower in a large bowl; drizzle with oil, and sprinkle with 1/4 teaspoon salt. Toss to coat then arrange mixture in a single layer on a sheet pan coated with cooking spray. Bake for 40 minutes or until tender and browned, stirring once after 30 minutes.

Heat a large Dutch oven over medium heat. Spray pan with pan spray. Add ham; cook 3 minutes until crisp. Remove ham; drain on paper towels. Add 1/2 teaspoons olive oil in pan. Add onion and garlic; sauté 5 minutes, stirring occasionally. Add cauliflower, stock, and 1 cup water; bring to a boil. Reduce heat, and simmer 20 minutes, stirring occasionally. Remove from heat; stir in half-and-half. Place half of cauliflower mixture in a blender. Put cover on blender. Hold a clean towel over opening in blender lid (to avoid splatters). Blend until smooth; pour pureed soup into a bowl. Repeat with remaining cauliflower mixture. Stir in remaining 1/4 teaspoon salt.

Place torn bread in a food processor; pulse 2 times or until coarsely chopped. Heat 1 1/2 teaspoons oil in a skillet over medium heat; swirl. Add breadcrumbs; sauté 5 minutes or until golden, stirring frequently. Remove from heat. Combine ham, breadcrumbs, parsley, and toasted almonds. Ladle about 1 1/4 cups soup into each of 4 bowls; top each serving with about 2 1/2 tablespoons toasted breadcrumb mixture.


7-Cod with Zucchini and Tomatoes En PapilloteTwo Servings

Quick compound parsley butter

2 tablespoons butter1 tablespoon chopped parley1 garlic clove, minced

Mix the butter, chopped parsley and garlic in a bowl. Add to cod before baking.

2 four-ounce pieces of cod, haddock or halibut; not tuna or salmon)1 large leek, whites only, cleaned and thinly sliced1 medium zucchini, sliced, (about 2 cups)8 cherry tomatoes, halved (or 4 cocktail tomatoes, quartered)Salt and pepper1 lemon, sliced2 sprigs of dillCompound parsley butter

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Preheat oven to 400 degrees F. Season the fish fillets with salt and pepper and set aside.

Cut two pieces of parchment paper into 12- by 16-inch rectangles. Brush the center of the parchment paper with olive oil. Place 1/2 of the leeks in the center, followed by half of the zucchini, and then the cherry tomatoes. Top the vegetables with a sprig of dill and the cod fillet. Tuck the tail of the cod fillet under so the dish cooks evenly. Place 3 slices of lemon on top of the fish and half the compound butter. Seal the packets by bringing up the sides and tightly folding them down. Seal the ends by folding each tightly.

Repeat with the remaining packet. Lay both packets on a baking sheet. Bake for 15 minutes. Packets will be puffed up and slightly browned. Serve each packet on a plate.


7-Unfried or Oven-fried Chicken with Roasted Brussels Sprouts

Four Servings

For the chicken1 cup buttermilk1 tablespoon Louisiana Hot Sauce or another hot sauce4 skinless and boneless chicken breasts (6 oz portions), cut in half1 1/2 cups multigrain or whole wheat panko bread crumbs3 tablespoons grated Parmesan cheese2 teaspoons ground black pepper¼ teaspoon cayenne (or to taste)1 1/2 teaspoons onion powder1 1/2 teaspoons garlic powder1 teaspoon paprika

For the Brussels sprouts16 Brussels sprouts, cut in half1 1/2 tablespoons extra-virgin olive oilSalt and freshly ground black pepper

For the garnish1 lemon, quartered

To prepare the chicken: Preheat the oven to 400 F. In a mixing bowl, mix the buttermilk and hot sauce. Submerge the chicken pieces in the buttermilk and brine for at least 30 minutes, but no more than 24 hours.

In a large bowl, combine the bread crumbs, Parmesan, black pepper, cayenne, onion powder, garlic powder, and paprika. Whisk until well mixed.

Remove the chicken from the buttermilk and transfer directly to the bowl with the bread crumb mixture. Toss until the chicken breasts are evenly coated with the bread crumbs. Remove the chicken breasts and lay flat on a nonstick baking sheet. Let sit, uncovered, for 30 minutes.

Meanwhile, prepare the Brussels sprout by toss them with olive oil and season with salt and pepper. Spread them on a medium baking pan.

Bake the chicken and the Brussels sprout in oven for 20 to 25 minutes or until chicken is just cooked through but the Brussels sprout should be slightly caramelized and tender

Serve chicken and Brussels sprouts with a squeeze of lemon over the chicken.


7-Summer Rolls with Lime Cured Shrimp and Peaches

Eight Rolls

Dipping Sauce:

¼ cup fresh lime juice1½ tablespoons fish sauce1½ tablespoons sugar1½ teaspoons chile-garlic paste1 teaspoon finely chopped, roasted peanuts

Combine all ingredients in a small bowl; set aside until ready to serve.

Lime-Cured Shrimp:

16 large shrimp, peeled, deveined, halved lengthwise½ cup fresh lime juice2 tablespoons salt2 tablespoons sugar½ cup hot water 1 tablespoon toasted sesame oil

In a small bowl, combine the shrimp, lime juice, salt and sugar. Let the mixture sit, stirring occasionally, until shrimp have started to get a little pink in color, about 10 minutes. Add the hot water and sesame oil and place in refrigerator until shrimp have cooked through and turned completely pink, about 5 minutes. Drain shrimp and place on a paper towel-lined plate to dry.

Summer Rolls:

Eight 8 ½-inch round rice paper wrappersLime-cured shrimps (from above)1 slightly under-ripe peach (or nectarine) cut into ¼ inch slices then julienned1 cup julienned English cucumber1 cup julienned daikon radishes, soaked in in ice water until crisp, drained1 cup loosely packed fresh Thai basil leaves1 cup loosely packed fresh mint leaves1 cup packed cilantro sprigs1 cup unsalted roasted peanuts, finely chopped1 bunch (about 2 ounces) chives


Make the summer rolls:

Fill a pie tin or a large shallow bowl with hot water. Working with 1 rice paper wrapper at a time, submerge the wrapper in water until pliable, about 10 seconds. Remove and carefully spread the wrapper on a cutting board. Working quickly, place 4 shrimp halves in a row, cut side up, in the center of the wrapper. Layer some peaches, cucumber, daikon, basil, mint, cilantro, peanuts and chives just below the shrimp. Fold the bottom of the rice paper over the filling and fold in the sides. Carefully roll the wrapper into a cylinder, making sure to maintain a uniform and tight shape as you roll. Make sure the shrimps show through the top of the rolls wrapper.

Transfer the summer roll to a platter, cover and repeat with the remaining ingredients.


7-Baked Spaghetti Squash with Garlic and ButterSix Servings

1 spaghetti squash (small, about 3-4 pounds) 2 tablespoons butter2 cloves garlic, finely minced 1/4 cup parsley, finely minced 1/2 teaspoons salt1/4 cup Parmesan cheese, grated

Preheat oven to 375˚F. Cut squash in half, lengthwise. Place the squash, cut- side down on a parchment lined sheet pan. Bake spaghetti squash for 60 minutes, or until a paring knife pierces easily through skin with little resistance. Let squash cool for 10 minutes.

Use a fork to remove the seeds. Discard the seeds. Continue using fork to scrape the squash’s flesh to get long spaghetti-like strands. If the squash seems difficult to scrape, return the squash to bake for an additional 10 minutes.

Heat a large sauté pan with the butter and the garlic over medium-low heat. When garlic becomes fragrant, add parsley, salt and spaghetti squash strands. Toss well, sprinkle in the Parmesan cheese and taste and adjust seasoning if needed. The spaghetti squash should have a slight crunch (i.e. not mushy). If you like it softer, cover the pan and cook 2 more minutes.


7-Chocolate Avocado Mousse

Two Servings

1/2 cup agave syrup1/3 cup cocoa powder1/4 cup coconut milk1 ripe avocado (total of 8 ounces), halved, peeled and seeded1/4 cup sliced fresh strawberries1 Tbsp. vanilla extract

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Chop the avocado into a few medium-sized pieces and put it in a food processor.Add the cocoa powder, vanilla, agave syrup and coconut milk to the food processor and blend on high for about thirty seconds, or until mousse reaches desired consistency. Chill for at least 60 minutes. Garnish with strawberries and serve.


Nutrition Lab 8: Healthy Menus for Dietary Needs Gluten Free, Low Fat and Sugar, Etc.

Goal: flavorful, nutritious and visually appealing menu addressing various dietary needs.

Methods to modify a menu to 1) Modify existing menu by one or a combination of the following:

> substitute ingredient> change preparation method> change cooking method> reduce ingredient amount> change portion size and plating method

2) Develop new menu. Requires recipe development and testing.

Discussion:Select one menu from this session suitable for guests who experience one of the following conditions. How could you modify each menu to meet their needs?

Elderly:Obese:Nut, Egg, Dairy, Seafood or Gluten sensitive:Diabetic:On low sodium diet:

Recipes:: Each student prepares one of these.

1. Shrimp Scampi with Zucchini Noodles2. Cauliflower Pizza with Greek Yogurt Pesto and Grilled Veggies3. Sriracha Glazed Salmon with Roasted Green Beans and Brown Rice4. Chicken, Spinach and Lentil Coconut Curry5. Greek Yogurt & Dill Egg Salad Romaine Wraps6. Grilled Vanilla-Ginger Pineapple7. Triple Berry Crisp


8-Shrimp Scampi with Zucchini Noodles

Two Servings

2 tablespoons olive oil1 pound jumbo shrimp, shelled and deveined1 tablespoon minced garlic1/4 teaspoon crushed red pepper flakes (optional)1/4 cup white wine2 tablespoons freshly squeezed lemon juice2 medium zucchini, cut into noodles with mandolin Chopped parsley, for garnish

Place a large sauté pan over medium-low heat. Add the olive oil and heat it for 1 minute. Add the garlic and crushed red pepper flakes and cook them for 1 minute, stirring constantly.

Add the shrimp to the pan and cook them, stirring as needed, until they are cooked throughout and pink on all sides, about 2-3 minutes. Season the shrimp with salt and pepper and then using a slotted spoon, transfer them to a bowl, leaving any liquid in the pan.

Increase the heat to medium. Add the white wine and lemon juice to the pan. Using a wooden spoon, scrape any brown bits from the bottom of the pan, cooking the wine and lemon juice for 2 minutes. Add the zucchini noodles and cook, stirring occasionally, for 2 minutes.

Return the shrimps to the pan and toss to combine. Season with salt and pepper, garish with parsley and serve immediately.


8-Cauliflower Pizzas with Greek Yogurt Pesto and Grilled VeggiesServes: 2 pizzas

Cauliflower crust: Makes 2 crusts, each 8-inch round

12 cups cauliflower, cut into florets (about 2 medium heads or 3 lbs)1 tablespoon + 1 teaspoon Garlic, minced1/2 teaspoon Salt1 teaspoon Italian Seasoning (or a mix of Italian herbs)Pepper1 1/3 cup grated Parmesan cheese, about 3.5 oz2 large egg whites4 tablespoons grated Parmesan cheese (to be used later)2 tablespoons shredded part-skim mozzarella cheese

Greek yogurt basil sauce:

1/2 cup non-fat Greek yogurt, plain1/2 cup firmly packed fresh basil, roughly chopped2 teaspoon garlic, minced1 tablespoon olive oilSalt/pepper to taste

Grilled veggie topping:

1 small zucchini, sliced3 Roma tomatoes, sliced 1/2 inch thick (it needs to be thick)1/2 tablespoon olive oil1/2 cup Parmesan cheese, gratedFresh basil, for garnish

Preheat your oven to 400 degrees F and line a sheet pan with parchment paper.In a large food processor, process the cauliflower florets, in 4 batches, until it is fine, and the texture of rice.

Transfer riced cauliflower to the lined sheet pan. Coat cauliflower with cooking spray and bake for 20-25 minutes, stirring once. Cool.

Divide the cauliflower in half and dump each half into a double layered cheesecloth and twist to ring out ALL the excess moisture. Put some muscle into it and really get out as much as you can, this is the key to a not-soggy crust.

Transfer the cauliflower back into a large bowl and add in the garlic, salt, Italian season, a pinch of pepper and 1 1/3 cups of the Parmesan cheese. Stir until well combined and then add the egg whites, mixing until well combined.


Divide the cauliflower into 2 balls and press onto an 8-inch round on a lined sheet pan, leaving a ridge for the crust. Bake at 400o F until golden brown, ~30 minutes.

While the pizza crusts bake, combine the Greek yogurt, basil and garlic in a small food processor or blender and process/blend until smooth and creamy, scraping the sides down as necessary. With the machine on, carefully stream in the olive oil until well mixed. Set aside.

Then, preheat the grill to medium-high heat.

Combine the sliced zucchini, tomato and olive oil in a small bowl and season with a pinch of salt and pepper. Grill veggies until charred, about 2-3 minutes a side. Place onto a plate and set aside. Keep your grill on.

Once the pizza crust is cooked, remove them from the oven. Keep oven on.

Take the remaining 4 tablespoons of Parmesan cheese and 2 tablespoons of mozzarella cheese and sprinkle it evenly onto the crusts and bake for 25-30 minutes until golden brown and melted.

Spread some of the Greek yogurt sauce on each pizza and then top with the grilled veggies and sprinkle with remaining Parmesan cheese over the tops.

Place the pizzas onto the grill or in oven and cook just until the cheese melts, about 2-3 minutes.


8- Sriracha-Sesame Glazed Salmon with Roasted Green Beans and Brown Rice

Four Servings

1/4 cup reduced-sodium tamari sauce (gluten-free)2 tablespoons honey1 tablespoon rice vinegar1 tablespoon Sriracha sauce (or to taste)1 tablespoon grated fresh ginger1 tablespoon minced garlic1 pound wild salmon fillet, cut into 4 (4-ounce) pieces1 1/2 teaspoons sesame oil2 tablespoons finely chopped scallions, for garnish

In a 1-gallon cryovac bag, combine the soy sauce, honey, vinegar, Sriracha, ginger, and garlic. Add the salmon, toss to coat evenly, seal and marinate for at least 30 minutes, or up to 2 hours, turning bag occasionally.

Remove the salmon from the bag, reserving the marinade. Heat a large sauté pan over medium-high heat and add the oil. Rotate the pan to coat the bottom evenly and add the salmon. Cook until one side of the fish is browned, about 2 minutes. Flip the salmon and cook until the other side browns, 1- 2 more minutes. Reduce the heat to low and pour in the reserved marinade. Cover and cook until the fish is cooked through, 3 to 5 minutes.

Serve salmon with roasted green beans and rice. Garnish top of salmon with the chopped scallions.

Roasted Sesame Green Beans

1 lb green beans, ends snapped off1 tablespoon olive oil1⁄2 teaspoon salt1 teaspoon pepper1 tablespoon chopped garlic (about 3 medium cloves)1 dash ground ginger2 teaspoons honey1⁄2 teaspoon sesame oil1⁄4 teaspoon hot red pepper flakes4 teaspoons toasted sesame seeds

Preheat oven to 450 degrees. Line rimmed baking sheet with foil, spread beans on baking sheet, drizzle beans with olive oil and sprinkle with 1/2 teaspoon salt; Using hands, toss to coat evenly, and distribute in even layer.


Roast the green beans in oven for 10 minutes.

While roasting, combine garlic, ginger, honey, sesame oil, and red pepper flakes in small bowl.

Remove beans from oven. Coat beans evenly with the garlic/ginger mixture; redistribute in even layer. \Return to oven and continue roasting until beans are dark golden brown in spots and starting to shrivel, 10-12 minutes longer.

Adjust seasoning with salt if necessary, toss well. Sprinkle with sesame seeds.

Brown Rice Makes 3 ½ cups cooked

1 cup natural brown rice8 cups cold water1 1/2 teaspoon kosher salt

Rinse the rice with cold water for 30 seconds. Bring the water and salt to a boil over high heat in a large heavy pot with a tight fitting lid.

When the water is boiling add the rice, stir and partially cover (don't cover completely or it will spill over) and cook on medium-high heat for 30 minutes.

Drain the rice into a strainer, then quickly return rice to the pot and cover tightly for 20 minutes so the steam finishes cooking the rice. Uncover the rice and fluff with a fork.


8-Chicken, Spinach and Lentil Coconut CurryFour Servings

Yield: Makes about 8 cups

2 medium sweet potatoes1 pound boneless, skinless chicken thighs2 tablespoons vegetable oil1/4 cup red Indian curry paste2/3 cup dried red or green lentils2 1/2 cups low-fat coconut milk2 cups no-salt-added chicken broth14 ounces washed baby spinach1 lime1 small jalapeño or serrano chili pepper (optional)Leaves from 6 to 8 stems cilantro

Peel the sweet potatoes, then cut the flesh into 1-inch chunks. Cut the chicken into 3/4-inch pieces, trim off any fat.

Heat the oil in a large Dutch oven over medium-high heat. Once the oil shimmers, add the curry paste and cook, stirring, for no more than 1 minute. Add the chicken and stir to coat; cook, stirring, for 2-3 minutes or until the meat loses its raw look.

Add the sweet potatoes and lentils, stirring to coat, then add the coconut milk and broth. Once the liquid comes to a boil, reduce the heat to medium-low, cover and cook for 15 to 20 minutes, stirring every so often. The sweet potatoes should be just tender not mushy.

Uncover; stir in the spinach in two batches. Cook for 3 or 4 minutes, just until wilted. Remove the Dutch oven from the heat.

Meanwhile, cut the lime in half and squeeze its juice into a small bowl. Cut the jalapeno or serrano pepper crosswise into thin rounds, if using. Coarsely chop the cilantro.

Sprinkle the lime juice over the surface of the curry, then the pepper slices, if using, and the cilantro.

Serve warm over brown rice (optional)


8-Greek Yogurt And Dill Egg Salad Romaine Wrap Two Servings

4 hard boiled eggs, shell removed⅓ cup plain Greek yogurt⅓ cup white onion, minced2 celery stalks, chopped fine1 tablespoon Dijon mustard¼ teaspoon granulated garlic 1-2 teaspoon Red Hot sauce (more or less to taste)2 tablespoon fresh dill, chopped½ teaspoon salt (more or less to taste)pepper to taste4 large romaine leaves

Toppings:

1 Avocado, mashed, dressed with lemon juice and salt1 Roma tomato, diced

Chop the hard boiled eggs into small pieces and place in a large bowl with celery and onion.

In a medium bowl, combine Greek yogurt, mustard, garlic, Red Hot, dill, and salt & pepper and stir until well combined

Pour yogurt mixture over the egg mixture and mix well, making sure the egg yolk breaks down and becomes one with the yogurt

Let the mixture chill in fridge for at least 30 minutes to let the flavors had time to marry.

Assemble lettuce wraps (or sandwiches) and add toppings.


8-Triple Berry CrispEight Servings

Filling:1-1/3 cups fresh blueberries1-1/3 cups fresh blackberries1-1/3 cups fresh raspberries2 tablespoons sugar1 tablespoon corn starch1/2 teaspoon cinnamon1/4 cup water1 tablespoon lemon juice

Topping: 3⁄4 cup ground almonds (or almond flour or meal)1 cup toasted and chopped walnuts or pecans or pistachios or hazelnuts1 cup whole oats (not quick oats)1 teaspoon cinnamon1/8 teaspoon salt 1⁄2 cup melted unsalted butter (or coconut oil)1⁄4 cup honey

Preheat oven to 350°F.

Make the Berry Filling:Mix berries, sugar, cinnamon and cornstarch in a large bowl.Add water and lemon juice. Pour mixture into a 8-inch baking dish or divide into 8 individual baking dishes. Bake 20-35 minutes, depending on size of baking container.

While berries are baking make the topping: In a large bowl, combine the ground almond, toasted and chopped nuts, oats, cinnamon, and salt.

In a small sauce pan combine honey and butter and heat till well melted. Pour butter and honey mixture into the dry ingredients a stir to combine.

Spread topping on a lined sheet pan and bake in oven for 15-20 minutes. Cool and then crumble.

When berry mixture is bubbling remove pan from the oven. Let cool briefly then sprinkle the topping over the berries. Serve.


8-Grilled Vanilla Ginger Infused Pineapple

Four Servings

1 large ripe pineapple1 teaspoon vanilla extract1/4 cup light honeyPinch of ginger powderPinch of cayenne1 tablespoon grape seed oil or canola oil or butterFreshly chopped mint leaves as garnish

Prepare a hot or medium-hot grill. Scrape grill clean.

Cut ends off pineapple. Quarter the pineapple length-wise then peel and core.

Slice each quarter of pineapple into two or three wedges lengthwise (a total of 8-12 wedges.)

Stir together vanilla extract, honey, ginger, and cayenne to form a syrup.

Brush pineapple wedges lightly with butter or oil and place on grill. Cook for 3-4 minutes per side, basting each wedge with the syrup and grill until you see grill marks and the pineapple wedges are lightly golden.

Remove to a sheet pan and brush on remaining syrup or honey.

Garnish with fresh mint, and serve warm.


Nutrition Lab 9: Healthy Cooking For/With Kids

To Do:

Each group of 2 students will prepare one of the recipes.

Each group will present two different plates of the recipe using one serving on each plate. Plates should be suitable for a 5-10 years old child. It should fit nutritional guideline and is fun and festive to eat.

All the students will collaborate to setting up a kids “do-it-yourself” buffet-style party table. Use ingredients from recipes. You are free to present them for other uses. Display should encourage kids to eat healthy, is user friendly, visually enticing, fun and festive for kids from 5-10 years old. Use pantry items to supplement your table.

Recipes:

1. Chicken, Beef and Bean Burritos and Fruit Yogurt Salad2. Baked Zucchini Sticks and Sweet Onion Dip and Marinara

Sauce3. Crispy Quinoa Coated Chicken Bites with Dijon Mayo4. Veggie Meatballs with Tomato Pesto5. Mini Veggie Calzones6. Beef and Broccoli Stuffed Baked Potatoes


9-Chicken, Beef and Bean Burritos

Eight Servings

¾ pound chicken breast tenders, cut into 1-inch cubes¾ pound ground beef, extra lean1 cup chopped onion2 ½ teaspoons chili powder1 teaspoon ground cumin¼ teaspoon salt¼ teaspoon freshly ground black pepper1 tablespoon canola oil1 cup lower-sodium canned black beans, rinsed and drained2 medium garlic clove, minced4 (10-inch) flour tortillas2 ounces shredded skimmed milk Monterey Jack cheese (about ½ cup)Cooking spray

Optional Sides:pico de gallo (2 tablespoon/serving)1/4 cup reduced-fat sour cream (1 tablespoon/serving)

In a bowl combine chicken pieces, the ground beef, chopped onion, chili powder, cumin, salt and pepper. Add onion and toss well.

Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add chicken-beef mixture; cook 8 minutes or until chicken is done, stirring occasionally.

Add beans and garlic; cook 2 minutes or until heated, stirring frequently.

Divide chicken mixture evenly among tortillas. Top each with 2 tablespoons cheese. Roll up each burrito jellyroll fashion half way up, then fold sides into middle and continue to roll up to the end.

Heat a large skillet over medium-high heat. Coat both sides of burritos evenly with cooking spray. Place burritos in pan; cook 2 minutes on each side or until browned.

Cut burritos in half. Serve with pico de gallo and sour cream if desire.


9-Yogurt Fruit Parfait

8 servings

1/2 Cantaloupe melon, skin and seeds removed1 cup red grapes, halved½ cup blueberries2 cups fresh strawberries, quartered2 cups Yogurt (plain or choice of flavors.)

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In a glass dish, arrange fruits and yogurt in alternating layers.Serve.


9-Baked Zucchini Sticks and Sweet Onion Dip

Yield: 3-dozen sticks

Dip

1 tablespoon butter1 medium sweet onion, about 1/2 pound, peeled and sliced1 ounce cider vinegar1 ½ ounces honey1 tablespoon prepared mustard6 ounces mayonnaise2 ounces Greek yogurtsalt and pepper to taste

Zucchini sticks

1 ¼ to 1 ½ pounds (3 medium) zucchini, unpeeled, quarter and cut into 3-inch long stick1 tablespoon salt1 ¾ oz coarse, dry bread crumbs (panko)*1 ¾ ounces freshly grated Parmesan cheese1 tablespoon mix of Italian herbsolive oil spray2 large eggs; or 3 egg whites, lightly beaten*For a gluten-free version, use gluten-free bread crumbs.

To make the dip: Melt the butter in a medium frying pan over moderate heat, and add the sliced onions. Cook, stirring occasionally, until the onions soften, then caramelize, about 10 and 15 minutes. The lower the heat, the longer it takes, but the less likely you are to burn the onions. Remove the caramelized onions from the heat and add the vinegar.

Place the onions and vinegar into a small food processor. Add the honey and mustard, and process or blend until smooth.

Add the mayonnaise, yogurt and salt and pepper to taste, stirring to combine. Refrigerate, covered, until ready to serve.

To make the zucchini sticks: Preheat oven to 425 degree F.Place the zucchini sticks in a colander over a bowl and sprinkle with the tablespoon of salt. Let the zucchini drain for at least 30 mi or longer. Rinse then thoroughly then pat dry using a towel. Repeat blotting to thoroughly dry the zucchini sticks.


Combine the Panko, Parmesan, and pizza seasoning; set aside.

Preheat the oven to 425°F. Line a baking sheet with parchment, and spray the parchment with olive oil.

Dredge sticks a few at a time in the egg, then roll in the crumb mixture. Place the sticks on the prepared baking sheet.

Bake sticks for 12 minutes, turn them over, and bake for an additional 8 minutes, until golden brown and crisp.

Serve immediately, with the onion dip or the Marinara Sauce:

Quick Marinara Sauce

½ teaspoon olive oil1 cloves garlic, smashed14 ounces can crushed tomatoes½ small bay leaf½ teaspoon oregano1 tablespoon chopped fresh basilsalt and fresh pepper, to taste

In a medium pot, heat olive oil over medium heat. Add garlic and sauté until golden, being careful not to burn.

Add crushed tomatoes, salt, pepper, oregano, and bay leaf. Stir and reduce heat to low. Cover and let simmer about 15 - 20 minutes. Remove from heat and add fresh basil. Adjust seasoning as needed.


9-Crispy Quinoa Coated Chicken Bites with Dipping Sauce

Six Servings

Chicken bites:

1/3 cup quinoa, rinsed and cooked according to package directions1/2 cup. all-purpose flour1 teaspoon garlic powder½ teaspoon salt½ teaspoon black pepper2 large eggs2 tablespoons water½ cup panko bread crumbs½ cup grated Parmesan cheese1 pound boneless skinless chicken breasts, cut into 1-inch pieces

Sauce:

1/2 cup Dijon mustard1/4 cup mayonnaise1/4 cup honey1 tablespoon apple cider vinegar

Preheat oven to 425 degrees F. Line a baking sheet with parchment paper; set aside.

In a shallow dish, combine flour, garlic powder, salt and pepper. In another shallow dish, whisk together the eggs and water. In a third shallow dish, stir together the panko, Parmesan and cooked quinoa.

Working in batches, place chicken pieces in the dish with the flour mixture and toss to coat. Dip a flour-coated chicken in egg mixture and turn over several times until thoroughly coated. Drain briefly then dip chicken into the quinoa mixture, gently pressing the crumbs into the chicken. Set each piece on the prepared baking sheet. Repeat with remaining chicken.

Bake for 20 to 23 minutes or until chicken is cooked through and browned.

Meanwhile, make the dipping sauce in a small bowl. Whisk together mustard, mayonnaise, honey and vinegar.

Serve chicken pieces with dipping sauce.


9-Veggie Meatballs with Tomato Pesto

Yields 35 meatballs

1 ¼ lbs (about 4 medium) Yukon Gold potatoes, peeled and quartered1 ¼ lbs (about 3 medium) zucchini, grated2 large eggs, lightly beatenZest of 1 lemon, finely grated½ cup bread crumbs (or Panko)½ cup Parmigiano Reggiano or Grana Padano or Asiago½ cup chopped scallion10 fresh basil leaves, chopped (decrease if prefer)2 teaspoons kosher saltCanola oil (if frying them)

In a medium pot, cook the potatoes in water (enough to cover) until tender. Cool then pass through a ricer into a larger bowl. Let cool completely.

Preheat oven to 375 degree G.

Put the grated zucchini in a triple layer of cheesecloth and wring out all the excess liquid over a bowl. Add the zucchini to the potatoes, along with the eggs, lemon zest, breadcrumbs, grated cheese, scallion, basil and salt. Mix well and form mixture into 36 small patties.

Bake them: Bake them in a line sheet pan in the oven for about 20-25 minutes.

Or Pan Fry them: Heat a large nonstick skillet over medium high heat. Add 1 tablespoon of olive oil and cook the patties in batches until browned on both sides, about 2-3 minutes per side, adding more oil as needed. Drain the cooked patties on paper towels and season with salt. Keep the patties warm in a low oven while making the next batch.

Serve with tomato pesto (recipe follows)


Tomato Pesto (for Veggie Meatballs)

3 ripe plum tomatoes, cored and seeded¼ cup basil leaves¼ cup Italian parsley leaves¼ cup sliced almondsJuice of ½ lemon½ teaspoon kosher salt¼ cup olive oil

In a food processor, combine all the ingredients except the olive oil. Process to chunky paste.

With the machine running, drizzle in the olive oil to make a slightly chunky pesto. Scrape into a small bowl and serve.


9-Mini Veggie Calzones

The dough1 tablespoon instant yeast 1 tablespoon sugar1 cup warm water1 teaspoon salt3 Tablespoon olive oil1 1/2 cup white flour1 1/2 cup whole wheat flour

Filling: 1/2 zucchini1/2 green bell pepper1/2 yellow bell pepper1/2 cup mushrooms½ cup shredded mozzarella cheeseSalt and pepper, to taste

Place all veggies in a food processor and pulse until chopped finely. Add the shredded mozzarella cheese, salt and pepper to taste. Set aside.

Make the dough:

Combine yeast, sugar and warm water and let set for 5 minutes.

Mix remaining ingredients and then add yeast mixture. Let dough rise, in a warm place, for about 30 minutes.

While dough is rising make the marinara sauce (recipe follows).

Assemble the calzones:

Roll out a small portion of the dough at a time, for mini calzones use a golf ball size piece of dough. Roll or press it out to a 4-5 inch circle.

Fill middle with filling, thin layer marinara sauce, and a scoop of veggies.

Fold calzone in half and then crimp edges with a fork. Set on baking tray.

Whisk 1 egg white in a small bowl. With a pastry brush, brush the top of the calzone.Bake at 425 for 10-15 minutes until lightly browned. Test to make sure dough is done baking by tapping on it. It should sound hollow.

Let cool slightly and serve with marinara sauce for dipping.


Marinara Sauce for the CalzonesYield: about 3 cups

2 tablespoons olive oil2 garlic cloves, minced1 (28-ounce) can crushed tomatoes1/2 teaspoon kosher salt1 teaspoon sugar1/8 teaspoon fresh black pepper1/4 teaspoon crushed red pepper flakes (optional)

Heat a medium saucepan over medium-low heat. Add the olive oil to the pan, allowing it to warm for 1 minute, then add the garlic and sauté it for 2 minutes, stirring constantly, until it's golden brown and fragrant.

Add the crushed tomatoes, salt, pepper, sugar and crushed red pepper flakes (optional), stirring to combine.

Simmer the sauce for 7 minutes, stirring occasionally, and then season it with additional salt, pepper or sugar, to taste.


9-Beef and Broccoli Stuffed Baked Potatoes

Four Servings

4 medium russet potatoes8 ounces 90%-lean ground beef, (see Variation)1 cup broccoli florets, finely chopped1 cup water1 cup shredded reduced-fat Cheddar cheese, divided¼ cup grated Parmesan cheese1/2 cup reduced-fat sour cream1/2 teaspoon salt1/4 teaspoon freshly ground pepper3 scallions, sliced thinly

Heat oven to 400 degree F.

Pierce potatoes all over with a fork. Loosely wrap each in foil. Bake directly on the center rack until fork tender, 45 to 60 minutes (A fork should pierce into flesh easily.)

Meanwhile, brown meat in a large skillet over medium-high heat, stirring often, about 3 minutes. Transfer to a large bowl. Increase heat to high, add broccoli and water to the pan, cover, and cook until tender, 4 to 5 minutes. Drain the broccoli; add to the meat.

Carefully cut off horizontally the top third of the cooked potatoes; eat or reserve the tops for another use. Scoop out the insides into a medium bowl. Be careful not to tear the potato skin. Place the potato shells in a lined baking sheet.

Add the parmesan and 1/2 cup Cheddar, sour cream, salt and pepper to the potato and mash with a fork or potato masher. Add scallions and the potato mixture to the broccoli and meat; stir to combine.

Evenly divide the potato mixture among the potato shells and top with the remaining 1/2 cup Cheddar cheese.

Bake the stuffed potatoes until filling is hot and the cheese has melted, about 10-15 minutes.

Vegetarian variation: omit the beef and increase the broccoli to 1 1/2 cups and the Cheddar cheese to 1 1/4 cups.


Nutrition Lab 10: Practical Guideline

Week 5: Recipe and Modification Assignment During Lecture Time* Assignment of final recipe for each student.* Blind drawing of modification required of each student.* Review guideline for written and practical components of this practical.

Week 9: Submit the following paperwork during lecture (50 pts total) 1. All paperwork must be typed (5 pts)2. ESHA report for your modified recipe (5 pts).3. Name of your dish and your creative menu description (5 pts) 4. Requisition list (5 pts) You will receive only the items you requested .

Use requisition form provided. It should be a summary of all the ingredients and the actual amount needed for your practical (please limit requests to commonly available ingredients. Include acceptable ingredient substitutions).

5. Time-line for your 75 minute practical (5 pts).6. Explanation of your recipe modification (20 pts). It should include

details on what needed to be changed and what did you do to change/improve the recipe. Your creativity in recipe modification and plating will be considered (5 pts)

.Week 10: Practical (50 pts). Arrive in kitchen at time specified by Lab instructor.

* 15 minutes for station set up and MEP. * 75 minutes to execute your modified recipe.* Sanitation and station cleanliness will be monitored and graded.* Present: two identical plates. Plate as indicated in your explanation. Your dish should represent a nutritious meal with proper portion sizes and with maximum visual appeal. Present plates whenever they are ready within the allotted time. * 15% deduction (from 100 pts) for going later than 75 minutes. Instructor will end practical if student is more than 30 minutes late on delivery. Student will be graded based on completed items.

Possible Recipe Modifications:

1. Gluten-free2. Vegan3. Kid-friendly lunch item4. Reduce sodium (750 mg or lower)5. Reduce fat (25 g total fat, 9 g saturated or lower)6. Increase fiber (10 g or higher)7. Reduced calorie (400 calories) breakfast/brunch item8. Diabetic meal plan (30 g or lower carbohydrate/serving)


2350 FINAL RECIPE ONE: CHICKEN FAJITAS with GUACAMOLE

and PICO de GALLO SALSA

Yield: Six Fajitas

16 ounces skinless, boneless chicken breast3 tablespoons olive oil, separate uses1 tablespoon lime juice1 garlic clove, finely minced1/2 teaspoon chili powder1/2 teaspoon cumin1/2 teaspoon hot pepper flakes1/2 teaspoon black pepper1/2 teaspoon salt1 small yellow onion, half lengthwise and slice into strips 2 small sweet red peppers, seeded and sliced into strips

6 flour tortillas (8-inch round)1 cup shredded cheddar cheese½ cup sour cream (option)

Salsa (recipe below- prep this early to allow flavor to blend)Guacamole (recipe below)

In bowl, mix together 1 tablespoon olive oil, lime juice, garlic, chili powder, cumin, hot pepper flakes, black pepper and salt.

Slice chicken breast into thin strips. Add chicken strips into bowl and stir to coat. Cover, marinate at room temperature for at least 10 minutes (longer is fine).

Meanwhile, wrap tortillas in foil and place in warmer and prepare the salsa and guacamole.

When chicken is ready, heat 1 tablespoon of olive oil in a large skillet over medium high heat. Add onions & peppers. Sauté for 2-3 minutes until softened, transfer to a bowl and set aside.

Add remaining 1 tablespoon of olive oil to skillet. Then add chicken and sauté for 3-4 minutes or until they are cooked through. Return onions and peppers to skillet. Stir to combine. Remove from heat.

To assemble: Spread 2-3 tablespoons of guacamole on each warmed tortilla and then assemble fajita with chicken, cheese and salsa. Serve with a dollop of sour cream (optional).


Guacamole (to serve with chicken fajita)

2 tablespoons white onion, minced1/4 serrano or jalapeno chile, seeded and minced (optional)1 small clove garlic, minced2 tablespoons cilantro leaves, finely chopped1/2 teaspoon kosher salt3 ripe avocados2 tablespoons fresh lime juice

Split each avocado in half, discard pits, and spoon out flesh into a medium bowl. Add 1 tablespoon of lime juice. Roughly mash the avocado flesh with a fork or masher (still a little chunky). Stir in remaining lime juice and rest of the ingredients.Taste and adjust seasoning with salt and/or lime juice.

Pico de Gallo Salsa (to serve with chicken fajita)

1/2 cup white onion, chopped (about ¼ medium onion)3/4 cup plum tomatoes, seeded and finely chopped (about 2 large tomatoes)1 to 2 teaspoons serrano or jalapeno chile, stemmed, seeded, and minced 1/8 teaspoon kosher salt1 medium clove of garlic, minced2 tablespoons fresh cilantro, chopped fine1 tablespoon freshly squeezed lime

Mix all ingredients in a medium bowl. Taste and adjust seasoning with salt and lime juice as desired. Cover and let sit at room temperature to allow season to marry.

Present Two Identical Plates for EvaluationYour serving meets NRA guidelines. Your dish is assembled as indicated in your modified recipe.Each dish is plated for maximum visual appeal.


2350 FINAL RECIPE TWO: CRISPY FISH TACOS with LIME CILANTRO SLAW

and CHILI MAYO

Yield: Four Tacos

Lime Cilantro Slaw, (recipe follows-needs to sit to allow flavor to marry)Pink Chili Mayo, (recipe follows-needs to sit to marry flavor)

1 cup panko bread crumbs2 medium eggsKosher salt and freshly ground black pepper1 pound cod fish

Four (8-inch) flour tortillas1 Lime cut into wedges, for garnish

Bread and fry the fish: Heat fryer to 375 degree F. While the oil is heating, put the breadcrumbs into a shallow dish. Break the eggs into another shallow dish, season with salt and pepper, and beat them with 1 tablespoon of water.

Cut the fish into 1-inch wide strips. Dip them into the egg, then coat them well with the breadcrumbs. Fry the breaded fish until golden brown and cooked through, about 3 to 5 minutes. Drain on paper towels.

Prepare flour taco shells: Heat a large cast iron skillet over medium heat. Add olive oil to lightly coat bottom of pan. Fold each tortilla in half. Place 1 or 2 folded tortillas into hot pan and fry for 15-20 seconds just until lightly puffed and slightly browned. Turn over and cook the other side. Do not over cook, just lightly crisp the tortillas. They should be soft and pliable with some lightly charred spots. Gently lift out the fold tortillas. Drain on paper towel. Repeat with rest of the folded tortilla.

Assemble tacos using the warm folded tortilla, fish (lightly drizzled with lime juice or cider vinegar), slaw and mayo.


Chili Mayo (for the fish taco) This makes more than you will need.

3/4 cup mayonnaise3/4 cup sour cream½ to 1 chipotle pepper in adobo sauce, drained and chopped fineJuice of 1/4 limeKosher salt and freshly ground black pepper

Put ingredients Into a small bowl and hand whisk until well blended.

Refrigerate the mayonnaise to let the flavors blend; taste and adjust seasoning with salt, pepper or lime juice.

Lime Cilantro Coleslaw (for the fish taco)

3 tablespoons fresh lime juice1 tablespoon extra virgin olive oil2 teaspoons sugar1⁄4 cup chopped green onion1⁄4 cup chopped fresh cilantro1/2 small head red napa cabbage, shredded1 medium carrot, shredded

In small bowl combine lime juice, olive oil, sugar.Combine green onions, cilantro and cabbage and carrot mix in a large bowl.Drizzle juice mixture over coleslaw mixture; toss well to coat. Let sit to blend flavor.

Present Two Identical Plates for EvaluationYour serving meets NRA guidelines. Your dish is assembled as indicated in your modified recipe.Each dish is plated for maximum visual appeal.


CHRM Final Practical Requisition Form

Name___________________________Menu: __________________________ Tues ___ Thurs ___

Ingredients(no need to include common spices)

Total Amount Needed for your entire menu (volume or weight)

Proteins (Meat, Poultry, Seafood/Shellfish, Meat-substitutes)

Eggs and Dairy (milks, creams, cheeses)

Produce (Vegetables, fresh fruits, fresh herbs)

Dry and Can Goods (include baked goods)

Others


CHRM Final Practical Requisition Form

Name___________________________Menu: __________________________ Tues ___ Thurs ___

Ingredients(no need to include common spices)

Total Amount Needed for your entire menu (volume or weight)

Proteins (Meat, Poultry, Seafood/Shellfish, Meat-substitutes)

Eggs and Dairy (milks, creams, cheeses)

Produce (Vegetables, fresh fruits, fresh herbs)

Dry and Can Goods (include baked goods)

Others


NATIONAL RESTAURANT ASSOCIATION NUTRITION GOALS

Full Adult Meals (entrée and side option)

Full Adult Meals must include at least two of the following: Fruit and/or vegetable

Lean protein (skinless white meat poultry, fish, seafood, beef, port, tofu, beans, eggs)Whole grainsLower fat Dairy (1% or skim milk, excluding cheese)

Full adult meals criteria:

750 calories or less 750 mg of sodium or less 25 grams of total fat or less 8 grams of saturated fat or less

Appetizers, side dishes and desserts: 250 calories or less 250 mg of sodium or less 8 grams of total fat or less 3 grams of saturated fat or less

Kids Live Well Program

Full Kids' Meals (entrée, side option and beverage): 600 calories or less 770 mg of sodium or less

< 35% of total calories from total fat< 10% of total calories from saturated fat< 35% of calories from total sugars (added and naturally occurring)

2 or more food groups*

Side Items:200 calories or less< 250 mg of sodium< 35% of total calories from total fat< 10% of total calories from saturated fat< 35% of calories from total sugars (added and naturally occurring)

100% fruit, vegetables or juice and low fat (1%) and skim milk 1 food group*

*Food Group CriteriaFruit: Fruit (includes 100% juice). ½ cup or moreVegetables:½ cup or moreWhole GrainsLean protein: (skinless white meat poultry, fish, seafood, beef, pork, tofu, beans, eggs): At least 2 ounces meat, 1 egg equivalent, 1 oz nuts/seeds/dry bean/peasDairy: Lower-fat dairy (1% or skim milk and dairy): ½ cup or more; while not considered low-fat, 2% milk is allowed if included in the meal and the meal still fits the full meal criteriaDeep fried items not permitted.

Documents

Microsoft Word - Nutrition Lab Manual.docx 2350/15WI/CHR… · Web viewAuthor: Mar, Janet Created Date: 12/01/2015 11:23:00 Title: Microsoft Word - Nutrition Lab Manual.docx Last