Merchant Taylors’ Girls’ School

Home Economics: Food and Nutrition

Year 8 Work Book

Name: ..........................................

Form: ..........................................

Teacher: .........................................

Start Date: ......................................

Learning Objectives

By the end of this course you will:

understand healthy eating guidelines and the eatwell guide;

understand how to modify a basic recipe to make it healthier;

work safely and efficiently in the kitchen with a range of ingredients;

have developed your practical skills;

have designed and made your own healthier pizza.

Course Plan

Week

1 Introduction to healthy eating and nutrition, ILT

2 Bolognaise sauce – how to include more vegetables in your diet

3 Carrot cake muffins

4 Sticky lemon chicken

5 Swiss Roll

6 Veggie curry

7 Making a healthier Pizza

8 Competition dish – bake off

9 Competition dish – bake off

10 Chocolate brownies

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Year 8 Targets

By the end of this course you will have developed a range of skills and knowledge.

Some of these are listed in this table. Please let your teacher know when you have

mastered each skill!

Achie

ved

I know what the eatwell guide is and understand how this can contribute to a healthy

lifestyle

I have a good understanding of what is meant by ‘a balanced diet’

I can use the oven and hob safely and know how to vary the heat when I am cooking

I always work quickly and effectively in practical lessons and never waste time

I am always well organised when cooking

I work independently and carefully as I follow a recipe

I can demonstrate how to work safely with raw meat

I know how to make a roux sauce

I have good knife skills and work safely using the bridge and claw grip when preparing

ingredients (chopping, slicing, dicing)

I can use a wide range of ingredients to make high quality products

I can use relevant research techniques to identify healthy recipes

I can research recipes and make choices to meet a set brief

I can cost a recipe

I always evaluate my dishes and identify suggestions for improvement

I have produced an attractive poster presentation that includes a costing and evaluation of

my ILT dish

Setting my own target

As well as these targets you need to decide what you want to achieve by the end of this

course.

By the end of this course I will . . .

To achieve this target I need to . . .

Page 3

Marking Policy

Your teacher will mark all the dishes you make. You will also need

to assess your work and award a mark using the grades and criteria

listed below. Check Firefly for your marks and feedback.

For each practical session you will need to think about how well

you worked and how good your dish looked and tasted. This will

help you to identify how you can do even better next time.

Grade Criteria

A During the lesson I worked independently and followed the recipe

accurately with very little help.

My final dish was attractively presented; it looked appetising and

tasted good.

My practical work was completed in the time available.

I was well organised throughout the lesson and completed all

washing up and equipment checks independently and in good

time.

I used my own judgement during the practical lesson.

I identified ways of improving my dish.

I identified ways of improving the way I worked.

B During the lesson I needed some support from the teacher.

I attempted to follow the recipe, but needed some clarification.

My final dish was good, but not perfect.

I needed to be reminded how to wash up and to carry out an

equipment check.

I found it difficult to complete my work in the time available.

I identified at least one way of improving my dish.

C I needed a lot of teacher support during this practical.

My final dish was satisfactory.

I was disorganised during the practical.

My work took much longer than expected (over ran by at least 10

minutes).

I needed help with my washing up and clearing away.

I did not complete an evaluation of my dish during the lesson.

Page 4

FOOD PRACTICAL LESSONS

1. As soon as you get to school put all your perishable items in the chiller (fresh

meat, fish and dairy products). All items must be labelled with your name. Put

your bag with your non-perishable items (fruit, veg, tins, eggs, and dry

ingredients) on the shelves at the end of the corridor.

2. At the beginning of your lesson take off your blazer, roll up your shirt sleeves,

tie long hair back, wash your hands and put your apron on.

3. Read through your recipe before you start, then work methodically following

the instructions given.

4. Present your finished dish on the table-cloth with your name label, ready to be

marked.

5. Work with your partner to organise who will wash and who will dry. First clear

your workspace and scrape all your waste in to the bin.

6. Stack all your washing-up next to the sink and wipe your unit clean before

starting. Always wash-up with hot soapy water in the plastic bowl, not under a

running tap - glass, china, and wood then metal. Never put sharp knives to

soak in the bowl.

7. When you put away; place all your equipment neatly in your drawer or in the

cupboard. This makes it easier for your teacher to check. There are lists stuck

inside the drawer and cupboard telling you what should be where. If anything

is missing, search for it, and if it does not turn up, tell your teacher.

8. When everything has been put away, wipe the draining board, taps and sink

dry with a dishcloth wrung dry. Place scraps of food from the plughole in the

bin; do not push it down the plughole!

9. Place the washing-up liquid bottle and washing-up sponge back under your

sink.

10. Place all dirty/used tea-towels, dishcloths, hand-towels, in the laundry basket.

11. Cover your food and store it in the chiller, all containers should be labelled

with your name. You may collect your food at the end of the day. You are

not allowed to take it with you to another lesson.

Throughout the lesson consideration must be given to hygiene. You do not

nibble as you go along, or lick bowls. If you need to assess seasonings in a

dish, you use a clean spoon for each taste.

Page 5

8 tips for eating well

The two keys to a healthy diet are eating the

right amount of food for how active you are

and eating a range of foods to make sure you're getting a balanced

diet.

A healthy balanced diet contains a variety of types of food

including lots of fruit, vegetables and starchy foods such as

wholemeal bread and wholegrain cereals; some protein-rich foods

such as meat, fish, eggs and lentils; and some milk and dairy foods.

1. Base your meals on starchy foods

Starchy foods such as bread, cereals, rice, pasta and

potatoes are a really important part of a healthy diet.

Try to choose wholegrain varieties of starchy foods

whenever you can.

Starchy foods should make up about a third of the food we eat.

They are a good source of energy and the main source of a range

of nutrients in our diet. As well as starch, these foods contain fibre,

calcium, iron and B vitamins.

Why choose wholegrain foods?

Wholegrain foods contain more fibre and other nutrients than

white or refined starchy foods. We also digest wholegrain foods

more slowly so they can help make us feel full for longer.

Wholegrain foods include:

Wholemeal and wholegrain bread, pitta and chapatti

Whole-wheat pasta and brown rice

Wholegrain breakfast cereals

Page 6

2. Eat lots of fruit and veg

Most people know we should be eating more fruit

and veg but most of us still aren't eating enough.

Try to eat at least 5 portions of a variety of fruit and

veg every day. It might be easier than you think. You could try

adding up your portions during the day.

You can choose from fresh, frozen, tinned, dried or juiced, but

remember potatoes count as a starchy food, not as portions of

fruit and veg.

3. Eat more fish

Most of us should be eating more fish - including a portion of oily

fish each week. It's an excellent source of protein and contains

many vitamins and minerals. Aim for at least two portions of fish a

week, including a portion of oily fish. You can choose from fresh,

frozen or canned - but remember that canned and smoked fish can

be high in salt.

What are oily fish?

Some fish are called oily fish because they are rich in

certain types of fats, called omega 3 fatty acids,

which can help keep our hearts healthy.

How much oily fish?

Although most of us should be eating more oily fish, women who

might have a baby one day should have a maximum of 2 portions

of oily fish a week (a portion is about 140g). Four is the

recommended maximum number of portions for other adults.

Examples of oily fish: Salmon, Mackerel, Trout, Herring, fresh

Tuna, Sardines, Pilchards, Eel.

Examples of white or non-oily fish: Haddock, Plaice, Coley, Cod,

tinned Tuna, Skate, and Hake.

Page 7

4. Cut down on saturated fat and sugar

Fats

To stay healthy we need some fat in our diets. What is

important is the kind of fat we are eating. There are

two main types of fat:

saturated fat - having too much can increase the amount of

cholesterol in the blood, which increases the chance of

developing heart disease

unsaturated fat - having unsaturated fat instead of saturated

fat lowers blood cholesterol

Try to cut down on food that is high in saturated fat and have

foods that are rich in unsaturated fat instead, such as vegetable oils

(including sunflower, rapeseed and olive oil), oily fish, avocados,

nuts and seeds.

Foods high in saturated fat

Try to eat these sorts of foods less often or in small amounts:

meat pies, sausages, meat with visible white fat

hard cheese

butter and lard

pastry

cakes and biscuits

cream, soured cream and crème fraiche

coconut oil, coconut cream or palm oil

For a healthy choice, use just a small amount of vegetable oil or a

reduced-fat spread instead of butter, lard or ghee. When you are

having meat, try to choose lean cuts and cut off any visible fat.

How do I know if a food is high in fat?

Look at the label to see how much fat a food contains. Generally

the label will say how many grams (g) of fat there are in 100g of

the food.

High is more than 20g fat per 100g

Low is 3g fat or less per 100g

If the amount of fat per 100g is in between these figures, then

that is a medium level of fat.

Page 8

Some foods also give a figure for saturated fat, or 'saturates'.

High is more than 5g saturates per 100g

Low is 1.5g saturates or less per 100g

If the amount of saturates per 100g is in between these

figures, then that is a medium level of saturated fat.

Remember that the amount you eat of a particular food affects

how much fat you will get from it. Try to choose more foods that

are low in fat and cut down on foods that are high in fat.

Sugar

Most people in the UK are eating too much sugar. We

should all be trying to eat fewer foods containing added

sugar, such as sweets, cakes and biscuits, and drinking fewer sugary

soft and fizzy drinks.

Having sugary foods and drinks too often can cause tooth decay,

especially if you have them between meals. Many foods that

contain added sugar can also be high in calories so cutting down

could help you control your weight.

How do I know if a food is high in added sugar?

Take a look at the label. The ingredients list always starts with the

biggest ingredient first.

But watch out for other words used to describe added sugars, such

as sucrose, glucose, fructose, maltose, hydrolysed starch, invert

sugar, corn syrup and honey. If you see one of these near the top

of the list, you know the food is likely to be high in added sugars.

5. Try to eat less salt - no more than 6g a day

Lots of people think they don't eat much salt,

especially if they don't add it to their food. But

don't be so sure!

Page 9

Every day in the UK, 85% men and 69% women eat too much

salt. Adults - and children over 11 - should have no more than 6g

salt a day. Younger children should have even less.

Three-quarters (75%) of the salt we eat is already in the food we

buy, such as breakfast cereals, soups, sauces and ready meals. So

you could easily be eating too much salt without realising it.

Eating too much salt can raise your blood pressure. People with

high blood pressure are three times more likely to develop heart

disease or have a stroke than people with normal blood pressure.

How do I know if a food is high in salt?

Check the label to find out the figure for salt per 100g.

High is more than 1.5g salt per 100g (or 0.6g sodium)

Low is 0.3g salt or less per 100g (or 0.1g sodium)

If the amount of salt per 100g is in between these figures, then that

is a medium level of salt.

Remember that the amount you eat of a particular food affects

how much salt you will get from it.

6. Get active and try to be a healthy weight

It's not a good idea to be either underweight or

overweight. Being overweight can lead to health

conditions such as heart disease, high blood pressure or

diabetes. Being underweight could also affect your health.

It's also important to eat a variety of types of food so you get all

the nutrients your body needs.

Physical activity is a good way of using up extra calories, and helps

control our weight. But this doesn't mean you need to join a gym.

Just try to get active every day and build up the amount you do.

Page 10

For example, you could try to fit in as much walking as you can

into your daily routine. Try to walk at a good pace.

7. Drink plenty of water

We should be drinking about 6 to 8 glasses (1.2 litres) of

water, or other fluids, every day to stop us getting

dehydrated. When the weather is warm or when we get

active, our bodies need more than this. But avoid drinking soft

and fizzy drinks that are high in added sugar.

8. Don't skip breakfast

Breakfast can help give us the energy we need to face

the day, as well as some of the vitamins and minerals

we need for good health.

Some people skip breakfast because they think it will help them

lose weight. But missing meals doesn't help us lose weight and it

isn't good for us, because we can miss out on essential nutrients.

There is some evidence to suggest that eating breakfast can actually

help people control their weight.

Page 11

ILT Bake-Off

2020

For your ILT you will develop a recipe for a dish you can bake.

It should look fantastic and taste amazing, it can be sweet or

savoury – it must be cooked in the oven, although you could also

cook elements of your dish on the hob before it goes into the

oven.

You need to be able to make your dish from start to finish in 1

hour.

You should:

demonstrate a knowledge of flavours and textures

showcase as many skills as possible

demonstrate an awareness of nutritional balance

make enough to serve two people

You need to submit your recipe title, your ingredients list and your

method, along with the reason why have chosen your recipe. This

must be handed in before you start cooking.

The top2 entries from each class will win a prize and the overall

winner will be awarded the Nicky Oakes Memorial Cup

Page 12

Bolognaise Sauce

Learning objectives: Understand how to work safely with raw

meat to make a tomato based meat sauce

Ingredients:

1 onion

1 clove garlic

1 carrot

1 celery stick

250g lean or extra lean minced beef

400g canned chopped tomatoes

1 tbsp. tomato puree

100ml water

1 tsp dried mixed herbs (available from school) or

Handful of fresh basil leaves (optional)

Black pepper (available from school)

Equipment:

From home: Container with a tight fitting lid to carry your sauce

home.

Method:

1. Prepare the vegetables:

Peel and chop the onion

Peel and crush the garlic

Peel and slice the carrot

Finely slice the celery

2. Fry the onion, garlic, carrot and celery in the oil.

3. Add the meat and cook until the mince is lightly browned.

4. Add the tomatoes, tomato puree, mixed herbs and water and

mix all the ingredients together. Then add a pinch of black

pepper.

5. Bring to the boil and then simmer for 20 minutes.

6. If you are using fresh basil leaves, chop and add just before

serving.

V. To make this dish vegetarian substitute the mince beef with

‘Quorn’ mince.

Page 13

Carrot cake muffins

Ingredients

50g brown sugar

90ml sunflower oil

1 large egg

110g plain flour

1 lemon or orange

75g (approximately 1 medium) carrots

½ teaspoon bicarbonate of soda (available from school)

½ teaspoon cinnamon (available from school)

Pinch of salt (available from school)

Equipment:

From home: Container to carry muffins home.

From school: mixing bowl, grater, wooden spoon, table spoon,

muffin tray, muffin cases.

Method

1. Pre-heat the oven to 180oC / Gas Mark 5.

2. Top and tail your carrot then grate it.

3. Use a fine grater to zest your orange or lemon.

4. In a large mixing bowl beat the sugar & oil together, then add

the egg and beat in.

5. Add the flour, bicarbonate of soda, cinnamon, salt & zest and

mix well.

6. Fold in the grated carrot.

7. Spoon the mixture evenly into 6 muffin cases, & bake for 20

minutes.

You could make cream-cheese icing at home to top these muffins

Ingredients

125g cream cheese

250g icing sugar, sieved

1-2 teaspoons lime juice

Beat the cream cheese in a bowl until smooth & softened & then beat in the

sieved icing sugar. Squeeze in the lime juice to taste. When the cupcakes are

cool, smear the icing on top.

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Sticky lemon chicken

Ingredients: (serves 4):

1 tbsp. honey

1 lemon

1 chicken stock cube

1 tbsp. soy sauce (available from school)

400g skinless and boneless chicken breasts or thighs

1 tbsp. corn flour (available from school)

1 tsp vegetable oil (available from school)

2 carrots

1 red pepper

140g sugar snap peas or mange tout

Equipment:

From home: Container with lid to carry chicken home

From school: Chopping board, wok, jug, sharp knife, wooden spoon,

mixing bowl, lemon juicer

Method:

1. Cut the lemon in half and juice it.

2. In a jug, make up 250ml of stock using the stock cube. Then mix in the

honey, lemon and soy sauce, and set aside.

3. Peel and finely slice the carrot next, cut the pepper into chunks and set

aside.

4. Place the corn flour in a mixing bowl. Cut the chicken into bite size

pieces and then place in the bowl, toss with the corn flour so it is

completely coated.

5. Heat the oil in a wok, add the chicken and fry until it changes colour

and starts to become crisp around the edges.

6. Add the carrots and red pepper, then fry for 1 minute.

7. Pour the stock into the pan, bring to a simmer, then add the sugar snap

peas and bubble everything together for 5 minutes until the chicken is

cooked and the vegetables are tender.

8. Serve with noodles.

Page 15

Swiss Roll

Ingredients:

100g self-raising flour

100g caster sugar

4 eggs

2 tbsp. sugar for rolling

4 tbsp. jam

Equipment:

From home: Container to carry cake home

From school: Mixing bowl, electric whisk, Swiss roll tin, table spoon, palette

knife, table knife

Method:

1. Pre heat oven to 200C / Gas Mark 6.

2. Break the eggs into a large mixing bowl, add the sugar.

3. Using an electric whisk, whisk until the mixture is thick and creamy.

4. Sieve in the flour and FOLD using a metal spoon.

5. Pour into the prepared tin and bake for 7-10 minutes until it is well

risen, golden and springy.

6. Whilst the cake is cooking sprinkle a piece of greaseproof paper with the

extra sugar, making sure it is lengthwise in front of you.

7. Turn the Swiss roll onto the greaseproof paper and trim the edges.

8. Carefully spread the jam over the warm Swiss roll. Score a line across the

cake approximately 1.5cm from the bottom of the Swiss roll.

9. Gently fold over the 1.5cms and roll the cake using the greaseproof

paper to help you.

Page 16

Veggie Curry

Ingredients

1 tablespoon olive oil

2 onions

2 garlic cloves, crushed

400g can plum or chopped tomatoes

400ml can coconut milk

400g can chickpeas, drained and rinsed

2 large tomatoes, quartered

½ small pack coriander, roughly chopped

1 tsp turmeric (available from school)

1 tsp garam masala (available from school)

Method

1. Finely slice the onions

2. Heat the oil in a large pan and add the onions. Cook until

softened, about 10 minutes.

3. Add the garlic and spices, and stir to combine. Cook for 1-2

minutes, then pour in the canned tomatoes, break up with a

wooden spoon and simmer for 10 minutes.

4. Pour in the coconut milk and season. Bring to the boil and

simmer for a further 10-15 minutes until the sauce has

thickened.

5. Tip in the chickpeas and the fresh tomatoes, and warm

through. Scatter over the coriander and serve with fluffy rice.

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Pizza Planning

What ingredients would you like to use? How should it taste?

How should it look?

How many portions of vegetables can you include on your

pizza?

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My Own Pizza

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Basic Ingredients

From home

250g strong plain flour

1 small tin chopped tomatoes

2tablespoon tomato puree

100g grated cheese

From school

1 easy blend yeast

½ tsp salt

1 tablespoon oil

180mls warm water

My Ingredients

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Equipment:

From home: 50p for Pizza box

From school: mixing bowl, wooden spoon, jug, rolling pin, baking tray and

parchment, chopping board, grater, sharp knife

Method:

1. Pre heat oven to 180oC / Gas Mark 5.

2. Put flour, salt and yeast in mixing bowl and mix.

3. Add oil and most of the water.

4. Mix with a wooden spoon until the dough is soft.

5. Knead on a floured surface for 8 minutes.

6. Shape your pizza dough and place on baking parchment on a baking

tray.

7. Mix tinned tomatoes and tomato puree.

8. Spread over base.

9. Add the rest of the toppings – finish with grated cheese.

10. Bake for approximately 20 minutes.

11. Cool and place in box.

Page 22

Chocolate brownies

Ingredients

150g dark chocolate

125g butter or margarine

150g soft light brown sugar

2 large eggs

75g plain flour

25g cocoa powder

2 ½ tablespoons malted milk powder (available from school)

Method

1. Pre heat oven to 160oC/Gas Mark 4.

2. Line a baking tin with baking parchment/greaseproof paper.

3. Put the chocolate, butter, sugar and malt powder in a

saucepan and gently melt together, stirring occasionally.

4. Life off the heat and leave for 5 minutes before the next

stage.

5. Beat the eggs, one by one into the chocolate mixture with a

wooden spoon.

6. Sieve the flour and cocoa and mix in.

7. Scrape into the tin and bake for 30 minutes.

8. Cool completely before cutting into squares.

9. Chill overnight for slightly firmer brownies.

Page 23

Cooks’ Notes

Measuring spoons

Teaspoon tsp 5ml

Dessert spoon dstsp. 10ml

Tablespoon tbsp. 15ml

Oven temperatures

Level of hotness Degrees

Celsius

Gas

Mark

Cool /Very Slow Cook - Good temperature for rising bread 110 1/4

Cool /Very Slow Cook - Just to warm things up, can make

'sun-dried' tomatoes at this temperature, marked with an S on

some cookers.

120/130 1/2

Warm/Slow Good for slow cook meals - i.e. start a casserole

on the hot plate then finish at this temperature. 140 1

Warmish/Slow Cook 150 2

Warm/Moderate For reheating casseroles pies etc - meat

dishes should simmer for ½ hour at this temperature to kill

off any bacteria

160/170 3

Moderate - Good for a lot of cakes 180 4

Moderately Hot – Pizza 190 5

Quite Hot - If in doubt use this temperature – it is a good

midway point for most things 200 6

Hot - Roast Potatoes and Vegetables 220 7

Very Hot - Baking some types of bread 230 8

Extremely Hot – rarely used 240 9

Health Promotion Campaigns 3 and 5 a-day

3-A–Day

In Britain at least two and a half million young people

and women do not eat enough calcium in their diets.

Why does this matter?

Calcium is the foundation on which strong bones and

teeth are built, so over time a diet low in calcium can

increase your risk of developing brittle bone disease

(osteoporosis).

The best way to safeguard your bones is to pack in

enough calcium before your mid-to-late 20s and

thereafter eat a well-balanced diet with plenty of

weight-bearing activity like walking, running, aerobics,

tennis, football and dancing which will strengthen your

bones.

One of the easiest ways to meet your daily calcium requirement is to

consume three portions of milk, yogurt or cheese (3-A-Day).

This could be:

1. an average glass (200ml) of semi-skimmed or skimmed milk.

2. a small pot (150g) of low-fat yogurt.

3. a match-box sized (30g) piece of cheese.

Other health benefits of 3-A-Day.

Eating 3-A-Day has been shown to significantly lower cholesterol and

thus the risk of coronary heart disease.

Research from America has found that eating 3-A –Day and 5 portions

of vegetables can help to reduce blood pressure.

Experts now suggest that eating 3-A-Day of milk and dairy products can

help prevent excessive weight gain in adults and children.

There is increasingly good research to show that a higher intake of

calcium may have a protective effect against colon cancer.

Eating 3-A-Day is a smart move to keep your bones in shape

throughout life.

Studies show that children who eat 3-A-Day are less likely to develop

tooth decay.

Eating 3-A-Day can help top up our daily vitamin and mineral levels

5-A-Day:

What are the health benefits of eating fruit and vegetables?

Eating a variety of fruit and vegetables will give you

plenty of vitamins and minerals. For example, many are

naturally high in folic acid, vitamin C and potassium.

Fruit and vegetables are also a good source of fibre and

other substances, such as antioxidants. All these nutrients

are important for your health.

Fruit and vegetables are generally low fat, low calorie

foods. Therefore eating fruit and vegetables instead of

foods that are high in fat and added sugars may help you

keep yourself at a healthy weight.

Eating more fruit and vegetables may help reduce the risk

of the two main killer diseases in this country - heart

disease and some cancers.

To get the maximum benefits, you need to eat different

types of fruit and vegetables. Fruits and vegetables all

contain different combinations of fibre, vitamins,

minerals and other nutrients. So aim to include a

variety of fruit and vegetables in your 5 A DAY to get

the most benefit.

What counts towards 5-A-DAY?

Almost all fruit and vegetables count towards 5-A-DAY. There is

no limit to what you can consume but here are some guidelines

to help you get the most from eating more fruit and vegetables:

Fresh, frozen, chilled, canned, 100% juice and dried fruit and

vegetables all count.

The 5-A-DAY logo and portion indicator will help

people to choose a diet with plenty of different fruit

and vegetables.

3-A-Day

1. What does 3- A- Day mean?

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2. Why is eating 3-A-Day important for young people?

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3. Why do we need calcium?

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4. How much milk, cheese and yoghurt should you eat per day?

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5. If your diet is low in calcium, what diseases are you at risk of

developing?

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6. Name 3 other health benefits of eating 3-A-Day?

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5-A-Day

1. What does 5-A-Day mean?

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2. What are the health benefits of eating more fruit and

vegetables?

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3. What nutrients are provided by fruit and vegetables?

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4. How could you increase the amount of fruit and vegetables in

your diet?

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Are you eating well?

Think about what you ate yesterday and complete this Eatwell

guide, listing all the food and drink you consumed.

1. Which section(s) has (have) too many foods?

2. Which sections of the plate do not have enough foods in them?