Autism SocietyNewfoundland & Labrador

cooking guidePrepared by:

This guide has been prepared by The Pantry Café, a full-service café and catering operation and social enterprise.

The Pantry provides employment opportunities for people with Autism Spectrum Disorder (ASD) and all revenue from the operation goes back into programs and services of the Autism Society, Newfoundland Labrador.

Funds for the creation of this guide were provided by:

Design & layout by: OPEN Communications

table of contentsIntroduction 1

Main Tools and Equipment 2

Safety and Sanitation 8

Reading a Recipe 9

Nutrition 9

Being a Smart Shopper 10

Sample Shopping List 11

Ways to Use and Store Leftovers 12

recipesSpaghetti in Tomato Sauce 13

Garlic Bread 14

Chicken Soup and Biscuits 15

Whole Wheat Biscuits 16

Carrot Cake with Cream Cheese Frosting 17

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introductionSuccess in any working kitchen relies on the importance of a comfortable lay out and the knowledgeable staff who operate it. Familiarity with common equipment, tools and an understanding of recipes and how to properly purchase food supplies is key. These skills, once learned can be transferred to any home kitchen and allow you to produce restaurant quality meals for your friends and family.

main tools & equipmentThe first benchmark in learning to cook is being comfortable with staple kitchen equipment. This includes but is not limited to:

fridge & freezer

oven & stove

grilling press

microwave

measuring devices & utensils

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main tools & equipmentOnce you are familiar with the tools listed you will have everything you need to begin preparing food. Don’t forget, anything you may not know can be found by looking in the right book or searching the internet!

Some other kitchen tools are:

slotted spoons Used to stir foods that are in liquids and to separate the solid foods from the

liquids when serving.

chef’s knifeA large all-purpose knife

used to slice, mince, chop, cube and dice.

can openersUsed to open the tops of

metal cans using 2 blades and a rotating handle.

rubber scraperOtherwise called a rubber spatula, this utensil is used

for mixing, folding soft ingredients together and to remove ingredients from a

bowl or plate.

wire wiskUsed to whip eggs or cream or add air to a batter. These

aren’t usually used with thick mixtures.

wire wiskA small all-purpose knife used as an extension of the hand for small cuts,

garnishes, paring or coring apples.

strainer or sieveA wire mesh container that

is used to strain liquids away from solid ingredients or to separate and aerate dry ingredients like flour

and powdered sugar.

mixer or beaterA table-top tool used to quickly mix or whip

ingredients. This method is faster than a hand-held

electric mixer.

colanderA large bowl with holes to

allow liquids to pass through. Used for separating solid

food from liquids like cooked spaghetti noodles. It is also used for washing fruits and

vegetables.

rolling pins Used to flatten dough

for rolls, pizza, cookies or crusts.

measuring spoons Used to measure small amounts of both dry and liquid ingredients

accurately.

peelersUsed to remove the

outer layer of fruits and vegetables.

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graterA cutting tool used toshred or grate foods

like potatoes, cabbageand cheese.

Small graters can beused to zest lemons

or ginger.

cookie sheetsA thin, flat metal pan

with shallow sides usedto bake a variety

of foods.

liquid or glassmeasuring cups

Accurately measureliquid volume of

ingredients, often in both metric and

standard units. The measurement linesare found on the side

of the cup.

cookie cutterA metal or plastic toolcreated to cut all sorts of shapes of doughs

for interestingpresentations.

dry measuring cups Used for measuring

various amounts of dryor sticky ingredients

accurately. They mustbe filled to the top and

leveled off.

potato masherSmashes cooked fruits

or vegetables into apuree, as for mashedpotatoes, pumpkin,

apples, etc.

double boiler A pan used to gently

cook foods in an upperpan while it sits above

another pan of hotwater.

electric blenderA piece of cooking

equipment used forfine chopping, grinding

and liquefyingingredients.

cake panThey come in manydifferent shapes and

sizes and can be round,square, rectangular orhave special shapes

primarily used forpreparing cakes and

other desserts.

cutting board Protects your knivesand countertop by

providing a soft surfaceto cut on. It can be

sanitized and stored ina dry place. Cutting

boards can be woodenor plastic.

funnelA device useful for

pouring a liquid into a narrow opening etc.

ladleA large deep spoon

used to serve soups, stews, punch and

sauce.

sauté panA smaller skillet used forcooking onions, garlic,peppers, mushrooms,

etc. in butter or oil or for making omelets.

sauce panA basic cooking panwith one handle and

can come in many sizesand materials such as

stainless steel,aluminum, cast iron,

glass or ceramic.

potA larger sized cookingcontainer for stove topand oven. It usually has

two smaller handles, a heavy lid and is greatfor cooking “pot roast.”

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safety & sanitation While working in any kitchen it is very important to keep everything clean and safe. The golden rule is to always keep your hands clean. If you have germs, raw meat or stuff on your skin you can infect your food and make yourself or someone else very sick.

It is always important to keep your area safe. There are a lot of things in the kitchen that can be dangerous if not used properly and can potentially hurt you or someone else. Here are some tips to keep your kitchen safe:

Clean up all spills

Keep pot and pan handles faced in away from where people can bump them

Mount your cutting board (you can do this by placing a wet cloth underneath to prevent your cutting board form moving)

Use the right tool for the task

Never leave a kitchen appliance running unattended

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reading a recipeLearning to read a recipe will allow you to make any dish you wish! When following a recipe you should always look to see how much the recipe makes. This will help you decide what you are going to do with the leftovers. Some options for the food you don’t finish are to freeze the extras before cooking to cook at a later time, or store your cooked leftovers in the fridge to eat the next day. Now is time to study the ingredient list to make sure you have everything you need and in the right quantities. The next step is to read through each step of your recipe. This is important so you know what equipment you will need for your meal. This will also let you know if there are items or equipment that you are unfamiliar with and need to learn how to properly use them. Once you have done this you can start to gather all your ingredients, follow the appropriate steps and soon enough you will then have a tasty meal prepared!

nutritionWhen preparing snacks and meals it is important to be conscious of what kind of ingredients you use. We get our vitamins and nutrients from the food that we eat. Remember, we are what we eat! If you can choose recipes and food that is good for your body, you will feel good! An easy way to make sure you’re eating the things that are important for your health is to follow the Canada Food Guide. This is a simple guide on how much of certain types of foods to eat each day in order to have a healthy body. The guide shows different examples of:

Proteins (meat, fish, beans)Dairy Products (milk, cheese, yogurt) Fruits & Vegetables (apples, celery, carrots, bananas)Grains (bread, oats, pasta)

This guide is a good tool to model your daily eating habits and make sure you are eating foods rich in nutrients. Processed food such as frozen pizzas, TV dinners, canned spaghetti, and microwavable food is not good for your body. Instead of buying a frozen pizza- try making one using whole wheat flour for the dough and fresh veggies for the toppings. This can be an easy and fun way to enjoy a treat but also eat healthy.

be a smart shopper Plan your meal. When you plan in advance, you can buy enough groceries for your weekly meals and not be short on any ingredients or have to eat out.

Use a list. If you make a list of what you need you will not buy items you don’t need, and nothing will go to waste.

Shop at grocery stores, rather than small corner stores or convenience stores. Often items are more expensive at places that are meant for picking up last minute items you may have forgotten such as your local community store.

Eat before you shop. Before you go shopping for groceries it is wise to eat first. If you are hungry while shopping for food you will always want to buy more than you need because everything looks so tasty!

Shop the shelves. Often the most expensive items are found at eye level. If you look a little above or below you will find cheaper versions of the same item.

Buy in Bulk. If there is a non-perishable item that you use often, consider buying large amounts at a time. This will save you money in the long run.

Look at the Flyers. There are always good deals in your weekly flyers and this will save you money.

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sample shopping list

fruit & veggies

applesorange juiceonioncanned pineapplebroccoli

dairy 1% milklow-fat greek yoghurtcheddar cheese

protein mince meatchick peaschicken breastpeanut buttercod fillets

bread & grains

rye breadrolled oatsmacaroniwild ricewhole grain crackers

ways to use & store leftovers When you find yourself with leftovers or food that is soon going to spoil there are different things you can do to make use of them.

Bulk leftover sauces, soups and casseroles with extra veggies to have a whole new meal.

Use fruit and veggies that are going bad to make smoothies or drinks.

Use stale bread for breadcrumbs, French toast or grilled cheese.

Turn your previous meal into something new the next day, such as leftover chicken in a stir fry.

Properly storing leftovers is important to make sure you don’t waste anything. You can keep your left overs fresh by placing them in the fridge or freezer in airtight containers or bags. Liquids such as sauces or soups can be bottled and stored for later. If you are bottling food make sure you learn how to do this properly so the food doesn’t spoil! It is also important to label with dates of preparation so you do not eat something that is too old or past date.

Now that you are familiar, comfortable and knowledgeable about your way around the kitchen you will be successful in making healthy, hearty food! Go and enjoy cooking for your family and friends!

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recipesspaghetti & tomato sauce (serving 8)

ingredients

herbs of your choice1 medium onion2 cloves of garlic4 tins of chopped tomatoesolive oil2 carrots (diced)2 celery stalks (diced)1 tablespoon red wine or balsamic vinegarsea salt/pepper1 tin tomato pasteground beef2 packs of spaghetti

equipment2 large pots, cutting board, knife, can opener, wooden spoon, vegetable peeler, strainer, ladle

instructions

step 1:Chop herbs if needed. Peel and finely slice the onion and garlic, and prepare carrot and celery. Carefully open the tins of tomatoes.

step 2:Put a saucepan on a medium heat and add 1 tablespoon of olive oil and the onion, then cook for around 7 minutes, or until soft and lightly golden.

step 3:Add meat to pan or pot and cook until brown. Stir in the garlic then add the fresh or tinned tomatoes and the vinegar.

step 4:Stir in veggies and tomato paste. Continue cooking for around 15 minutes, stirring occasionally.

step 5:Stir in the herbs then reduce to low and leave to tick away. Meanwhile…

step 6:Carefully fill a large pot three-quarters of the way up with boiling water, add a tiny pinch of salt and bring back to the boil.

step 7:Add the spaghetti and cook according to packet instructions – you want to cook your pasta until it is al dente. Use the timings on the packet instructions as a guide, but try some just before the time is up to make sure it’s perfectly cooked.

step 8:Once the pasta is done, ladle out and reserve a cup of the cooking water and keep it to one side, then drain in a colander over the sink and tip the spaghetti back into the pot.

step 9:Stir in pasta to the sauce and add touch of pasta water. Enjoy!

garlic bread (serving 8)

ingredients

herbs of your choice1 medium onion2 cloves of garlic

instructionsstep 1:Preheat oven to 350°F.

step 2:Mince and mash garlic to a paste with a rounded 1/4 teaspoon salt using a heavy knife. Stir together butter, oil, and garlic paste in a bowl until smooth.

step 3:Without cutting completely through bottom, cut bread diagonally into 1-inch-thick slices with a serrated knife, then spread garlic butter between slices.

step 4:Wrap loaf in foil and bake in middle of oven for 15 minutes. Open foil and bake 5 minutes more.

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recipeschicken soup & biscuits (serving 12)

ingredients

8 cups water8 1/2 cups chicken broth4 lb skinless boneless chicken breasts2 medium onion, chopped4 tablespoons (TBLS) olive oil4 garlic clove, minced8 medium carrots, cut diagonally into 1/3-inch-thick slices8 celery ribs, cut crosswise into 1/3-inch-thick slices2 teaspoons salt1/2 teaspoon (tsp) black pepperHerbs of your choice

equipmentmeasuring cups, measuring spoons, cutting board, knife, baking sheet, parchment, large pot, wooden spoon, vegetable peeler

whole wheat biscuits (serving 8-10)

ingredients

2 cups whole wheat flour 4 teaspoons baking powder½ teaspoon salt4 tablespoons cold unsalted butter1 cup milk

equipmentbowl, measuring cups, measuring spoons, grater, sheet pan, parchment paper

instructions

step 1:Place chicken breasts in a medium baking dish that has been lined with parchment paper. Place in a 350 degree oven for 35 mins. Turn after 15 minutes to ensure even cooking.

step 2:In a large pot, sweat cook onion in oil softened but not browned, about 6 minutes.

step 3:Add garlic and cook, stirring, for about 1 minute.

step 4: Add carrots, celery, salt, and pepper and cook, covered, stirring occasionally, until softened, 8 to 10 minutes.

step 5:Add liquid and simmer, covered, until vegetables are tender.

step 6:While vegetables are cooking, shred chicken into 1/4-inch-wide strips (about 1 inch long). When vegetables are done simmering, stir chicken into soup.

step 7:Enjoy!

instructions

step 1:In a medium sized bowl combine flour, baking powder, and salt. Mix well with whisk or fork.

step 2:Grate frozen butter with cheese grater.

step 3:Mix the butter together with the flour until it resembles coarse crumbs. It is okay if the outcome just looks like the same pea sized pieces of butter covered with flour.

step 4:Then pour in the milk and mix it all together. Knead the dough with your hands 8 to 10 times and then turn out onto a counter or cutting board.

step 5:Pat it out flat with your hands until the dough is a somewhat even ¾-inch thickness (sprinkle with a little flour if necessary).

step 6:Use circular cookie cutter and cut out biscuit rounds.

step 7:Put them on an ungreased cookie sheet and bake at 450 degrees for 10 – 12 minutes or until lightly browned.

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recipescarrot cake with cream cheese frosting (yeild: 2 cakes)

ingredients

4 eggs1 1/4 cups vegetable oil2 cups white sugar2 teaspoons vanilla extract2 cups all-purpose flour2 teaspoons baking soda2 teaspoons baking powder1/2 teaspoon salt2 teaspoons ground cinnamon3 cups grated carrotsToasted almonds 1/2 cup butter, softened8 ounces cream cheese, softened4 cups confectioners’ sugar1 teaspoon vanilla extract

equipmentmeasuring cup, cake pans, whisk, spatula, measuring spoons, large bowls, vegetable peeler, grater, electric mixer (if desired)

instructions

step 1:Preheat oven to 350 degrees F (175 degrees C). Grease and flour a 9x13 inch pan.

step 2:In a large bowl, beat together eggs, oil, white sugar and 2 teaspoons vanilla. Mix in flour, baking soda, baking powder, salt and cinnamon. Stir in carrots. Pour into prepared pan.

step 3:Bake in the preheated oven for 40 to 50 minutes, or until a toothpick inserted into the center of the cake comes out clean. Let cool in pan for 10 minutes, then turn out onto a wire rack and cool completely.

step 4:To Make Frosting: In a medium bowl, combine butter, cream cheese, confectioners’ sugar and 1 teaspoon vanilla. Beat until the mixture is smooth and creamy. Frost the cooled cake.

The Autism Society, Newfoundland Labrador (ASNL)

is a provincial charitable organization dedicated to promoting the development

of individual, lifelong, and community-based supports and services for people

with autism spectrum disorder (ASD), their families, and caregivers.

To learn more, visit our online home:autism.nf.net

yummy

offering delicious breakfast and lunch temptationsand special event catering and rentalslearn more at: autism.nf.net/pantry