Notes to Parents/Caregivers- Week 9 · 1. This week we will be introducing the first of the Five “Mother” French sauces, Bechamel (white sauce). I have included a handout on the

GiGi’s Kitchen Adult Purposeful Programs

Week 9-Bechamel and Mac & Cheese

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Notes to Parents/Caregivers- Week 9:

1. This week we will be introducing the first of the Five “Mother” French

sauces, Bechamel (white sauce). I have included a handout on the five

sauces with links to recipes or videos on the internet if you want to review

any sauces I teach or if you want to skip ahead and play with any other

sauces. The reason that they are called “mother” sauces is that they are

rarely used just as-is, but are further modified to make the finished

product.

2. Today, we will be adding cheese to the basic bechamel to make the cheese

sauce for the mac-and-cheese. In a couple of weeks we will be using the

bechamel to make the basis for the chicken gravy for chicken pot pie.

3. I will also be revisiting the handouts on protein and fat that we didn’t have

time to cover during Week 4.

4. Please print out the handout and have it ready. I will be reviewing the rules

each week at the start of class, and we will take some time to talk about

this week’s topic.

5. As always:

a. Please set out all ingredients and equipment before class starts.

There is nothing more frustrating than finding that you are a couple

steps behind because you were searching your cabinets for

something, and it isn’t fair to hold up the whole class.

b. Please plan to be your participant’s “sous-chef”. In other words, you

may be asked to prep some things, or run and find something in your

kitchen. You may also be asked to have some things pre-prepped for

a given lesson- please make sure you read the instructions for each

week.




GiGi’s Kitchen Rules

1. Put long hair up in ponytails.

2. Wash your hands:

a. First thing before touching any food

b. If you cough or sneeze into your hand

c. After touching raw meat (before you touch anything else)d)After you

touch anything greasy

3. Use knives safely

a. Make sure your fingers are safe

i. Push down on the top of the knife

ii. Hold food with claws not squids!

b. Try to make a flat surface on your food as soon as possible

4. Keep pot handles on the stove facing away from the front.

5. Always use potholders when touching pots and pans!













Dietary Fats

Fat gets a bad rap even though it is a nutrient that we need in our diet, just not too much. Learn all about dietary fats and how getting too much or too little affects our health. Does my body need fats? Yes, it does. Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat. How many different fats are there? There are four major dietary fats in the foods we eat:

1. Saturated fats 2. Trans fats 3. Monounsaturated fats 4. Polyunsaturated fats

The four types have different chemical structures and physical properties. The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil). Fats can also have different effects on the cholesterol levels in your body. The bad fats, saturated fats and trans fats raise bad cholesterol (LDL) levels in your blood. Monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed as part of a healthy dietary pattern. Do all fats have the same number of calories? There are nine calories in every gram of fat, regardless of what type of fat it is. Fats are more energy-dense than carbohydrates and proteins, which provide four calories per gram. Consuming high levels of calories – regardless of the source – can lead to weight gain or being overweight. Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/protein-and-heart-health




replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still maintaining a nutritionally-adequate diet. Are all foods labeled "trans fat-free" healthy foods? Not necessarily. Foods labeled “0 trans fat” or cooked with “trans fat-free” oils may contain a lot of saturated fats, which raise your bad cholesterol levels. “Trans fat-free” foods may also be unhealthy in terms of their general nutrient content. For example, baked goods also tend to be high in added sugars and low in nutrients. Can fats be part of a healthy diet? Eating foods with fat is definitely part of a healthy diet. Just remember to choose foods that provide good fats (monounsaturated and polyunsaturated fats) and balance the amount of calories you eat from all foods with the amount of calories you burn. Aim to eat a dietary pattern that emphasizes intake of vegetables, fruits, and whole grains; includes low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts; and limits intake of sodium, sweets, sugar sweetened beverages and red meats. Doing so means that your diet will be low in both saturated fats and trans fats. Does eating more healthfully mean giving up my favorite foods? A healthy diet can include the foods you love. You don’t have to avoid these treats entirely, but you do need to eat less of foods that are low in nutrition and high in calories. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats




The five “Mother” French Sauces 1. Béchamel (white sauce)- 2 cups

2 Tablespoons butter 2 Tablespoons flour 2 cups milk

Salt and pepper to taste Pinch of nutmeg

Melt the butter in a heavy-bottomed saucepan. Stir in the flour and cook, stirring constantly, until the paste cooks and bubbles a bit, but don't let it brown — about 2 minutes. Add about ½ cup of milk, stir until the sauce thickens, almost clumps. Add the rest of the milk and stir until all lumps are gone. Bring it to a boil and simmer, stirring for 2 to 3 minutes more. Cheese Sauce (bechamel + cheese). Stir in 1/2 cup grated Cheddar cheese during the last 2 minutes of cooking, along with a pinch of cayenne pepper. You can add up to 2 cups of cheese if you want queso or sauce for mac and cheese. Adapted from: https://www.youtube.com/watch?v=Vsxbuh1s-g0

2. Velouté (chicken gravy)- 2 cup 2 Tablespoons unsalted butter 3 Tablespoons flour

2 cup chicken stock (can also use vegetable) Salt and pepper to taste Pinch of nutmeg

In a saucepan, over medium heat, melt the butter. Stir in the flour and cook for 2 minutes. Whisk in the stock, 1/2 cup at a time. Whisk until smooth. Season with salt and pepper. Bring the liquid to a boil and reduce the heat to low and cook for 15 minutes. Remove from the heat and serve. Adapted from: https://www.foodnetwork.com/recipes/veloute-recipe-1952070

https://www.youtube.com/watch?v=Vsxbuh1s-g0

https://www.foodnetwork.com/recipes/veloute-recipe-1952070

https://www.foodnetwork.com/recipes/veloute-recipe-1952070




3. Espagnole (brown sauce)- 2 2/3 cups • 1 small carrot, coarsely chopped • 1 medium onion, coarsely chopped • 1/2 stick (1/4 cup) unsalted butter • 1/4 cup all-purpose flour • 4 cups hot beef stock • 1/4 cup canned tomato purée or 2 Tablespoons tomato paste

• 2 large garlic cloves, coarsely chopped • 1 celery rib, coarsely chopped • 1/2 teaspoon whole black peppercorns • 1 Turkish or 1/2 California bay leaf

Cook carrot and onion in butter in a 3-quart heavy saucepan over moderate heat, stirring occasionally, until golden, 7 to 8 minutes. Add flour and cook roux over moderately low heat, stirring constantly, until medium brown, 6 to 10 minutes. Add hot stock in a fast stream, whisking constantly to prevent lumps, then add tomato purée, garlic, celery, peppercorns, and bay leaf and bring to a boil, stirring. Reduce heat and cook at a bare simmer, uncovered, stirring occasionally, until reduced to about 3 cups, about 45 minutes. Pour sauce through a fine-mesh sieve into a bowl, discarding solids. Adapted from: https://www.epicurious.com/recipes/food/views/espagnole-sauce-231202

https://www.epicurious.com/recipes/food/views/espagnole-sauce-231202

https://www.epicurious.com/recipes/food/views/espagnole-sauce-231202




4. Tomato. 2 ½ cups • 3 pounds tomatoes (preferably sauce tomatoes like Roma) • 3 tablespoons extra-virgin olive oil • 6 cloves garlic (peeled, sliced)

• 1/2 cup onion or shallot (sliced) • 2 teaspoons Italian seasoning • 1 teaspoon kosher salt (or to taste) • 1/4 teaspoon black pepper (freshly ground)

• 2 to 3 tablespoons basil (chopped) Preheat oven to 325F. Chop tomatoes, toss with everything except basil. Roast in oven for 1 hour. Run through food mill. Bring to a boil and simmer. Reduce to desired thickness. Adapted from: https://www.thespruceeats.com/roasted-tomato-sauce-4690072

5. Hollandaise. 1 cup. • 4 egg yolks • 1 tablespoon freshly squeezed lemon juice

• 1/2 cup unsalted butter, melted (1 stick) • Pinch cayenne • Pinch salt

Vigorously whisk the egg yolks and lemon juice together in a stainless steel bowl and until the mixture is thickened and doubled in volume. Place the bowl over a saucepan containing barely simmering water (or use a double boiler,) the water should not touch the bottom of the bowl. Continue to whisk rapidly. Be careful not to let the eggs get too hot or they will scramble. Slowly drizzle in the melted butter and continue to whisk until the sauce is thickened and doubled in volume.

https://www.thespruceeats.com/roasted-tomato-sauce-4690072

https://www.thespruceeats.com/roasted-tomato-sauce-4690072




Remove from heat, whisk in cayenne and salt. If the sauce gets too thick, whisk in a few drops of warm water before serving. https://www.foodnetwork.com/recipes/tyler-florence/hollandaise-sauce-recipe-1910043

https://www.foodnetwork.com/recipes/tyler-florence/hollandaise-sauce-recipe-1910043

https://www.foodnetwork.com/recipes/tyler-florence/hollandaise-sauce-recipe-1910043




Roasted Cauliflower Mac and Cheese Serves 8 Ingredients 1 head of cauliflower 2 Tablespoons olive oil, divided 2 cups dried elbow macaroni or cavatappi pasta 1 onion, finely chopped 2 cloves garlic, minced 2 tablespoons all-purpose flour 2 ½ cups fat-free milk

2 ounces reduced-fat cream cheese (Neufchâtel), cut up 1 ½ cups shredded reduced-fat sharp cheddar cheese (6 ounces) 1 cup soft bread crumbs ¼ cup grated Parmesan cheese ½ teaspoon thyme

Equipment: Grater Baking dish Spatula Tongs Whisk Cutting board Kitchen knife

Mixing spoon Mixing bowl Measuring cups and spoons Parchment paper Large pot Colander

Directions 1. Preheat oven to 400°F. Line a 15x10-inch baking pan with parchment paper. 2. Break florets off the head of cauliflower. Cut any large florets into bite-sized pieces. Grate the stem into “rice”. 3. Place cauliflower in mixing bowl. Drizzle with 2 teaspoons oil; toss to coat. Pour into baking




dish and roast 20 minutes or until tender and browned. Remove from oven. Reduce oven temperature to 350°F. 4. Meanwhile, in a large pot cook macaroni according to package directions; drain. Rinse with cold water; drain again. Return macaroni to pot. 5. For cheese sauce, in a large nonstick skillet heat 1 tablespoon oil over medium heat. Add onion; cook 3 minutes or until tender, stirring occasionally. Add garlic; cook and stir 30 seconds. Sprinkle flour into pan, stir and cook for 1 minute. Add ½ cup milk and stir until combined. Add rest of milk and stir until slightly thickened and bubbly. Reduce heat to low. Stir in cream cheese until melted. Remove from heat. Gradually add cheddar cheese, stirring just until melted. 6. Add cauliflower (can use florets and reserve rice for another recipe) and cheese sauce to cooked macaroni; stir gently to combine. Transfer mixture to baking dish. 7. In a mixing bowl combine the breadcrumbs, parmesan and thyme. Drizzle with remaining 1 teaspoon oil; toss to coat. Sprinkle crumb mixture over macaroni mixture. Bake 25 to 30 minutes or until heated through and crumbs are light brown.

Adapted from: https://www.bhg.com/recipe/roasted-cauliflower-mac-and-cheese/

Documents

Notes to Parents/Caregivers- Week 9 · 1. This week we will be introducing the first of the Five “Mother” French sauces, Bechamel (white sauce). I have included a handout on the