YEAR 7 - RECIPES FOOD SKILLS FOR LIFE

YEAR 7 RECIPES “FOOD SKILLS FOR LIFE” This book will help you learn basic cooking and food preparation skills. Lots of the recipes are focused on hea...
Author: Patience Turner
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YEAR 7 RECIPES “FOOD SKILLS FOR LIFE”

This book will help you learn basic cooking and food preparation skills. Lots of the recipes are focused on healthy eating and can be adapted to suit individual taste buds!! YOU MIGHT LIKE TO TRY SOME OF THESE AT HOME – ENJOY!

OVEN CONVERSION CHART Celsius (° C )

Gas Mark

Fahrenheit (° F )

110

1/4

225

Very Slow

120/130

1/2

250

Very Slow

140

1

275

Slow

150

2

300

Slow

160/170

3

325

Moderate

180

4

350

Moderate

190

5

375

Moderately Hot

200/210

6

400

Moderately Hot

220

7

425

Hot

230

8

450

Hot

240

9

475

Very Hot

Description

WEIGHT CONVERSIONS oz 0.5 1 2 3 4 5 6 7 8 9

g 14 28 57 85 113 142 170 198 227 255

oz 11 12 13 14 15 16 17 18 19 20

g 312 340 369 397 425 454 482 510 539 567

10

283

21

595

Key Stage 3

Cooking Skills and use of equipment

LEVEL What do I have to do?

1 2 3 4 5

Safe use of knife to slice/chop fruit and vegetables. Handle and prepare high risk foods safely. Able to choose basic kitchen equipment. Demonstrate good washing up practice. With assistance can use basic kitchen equipment and can process a range of foods. Safe use of hob. With support can judge when food is cooked Independent and accurate in use of equipment. Basic understanding of how to monitor quality control. Independent judgement on food cooking temperatures and timings. Able to use heat accurately to change the structure of food. Shows creativity in making skills to produce a unique product. Can use sensory skills to enhance appearance, flavour and texture. Understand the function of basic ingredients. (Flour, egg etc.). Able to produce multiple components of their product. Demonstrate 'finishing' skills. Handle and prepare high risk foods safely. Judge and manipulate sensory properties to enhance flavour and texture of food (use of marinades etc.) Able to cook to meet a design specification. Shows good portion control.

Fresh Fruit Salad Ingredients 150ml /¼pint of fresh orange juice (a small carton) 1 lemon or lime Any of the following fruits: • Apple • Orange or Satsuma • Pear • Banana • Kiwi fruit • Small bunch of grapes

Optional fruits: * Melon * Star fruit * Strawberries

A well sealed container to take it home in

Method 1. Pour the orange juice into the container. 2. Cut the lemon in half and squeeze out the juice. Stir it into the orange juice. 3. Wash any fruit if leaving the skin on. 4. Use an apple corer to take out the pips. 5. Prepare the fruits according to their type, one at a time. 6. Cut the fruits into small size pieces. 7. Stir into the juice straight away to stop them going brown. Chill in the refrigerator when all the fruit has been prepared.

Layered Rice Salad Ingredients 100g Rice To create layers: Peppers (mixed colours) 1 small can of Sweetcorn 1 Tomoto 1 Grated Carrot 1 Small cucumber Letuce (small)

Remember to bring in a container

Method 1. Place rice in a saucepan with double the amount of water. Bring to boil and simmer for about 10 - 15 minutes (keep checking so it does not burn) 2. While the rice is cooking, prepare the other ingredients. 3. Shred the lettuce 4. Slice the tomato and cucumber 5. Peel and grate the carrot 6. Drain the sweetcorn 7. Once the rice is cooked, remove it from the heat and allow it to cool. Use a fork to make it fluffy. Layering: in a container, start with a layer of rice and then alternate with the other ingridients until it is all gone. You can create your layered salad in a jam jar!!!

Fruit Crumble Ingredients 450g / 1 lb stewed apples (or other fruit) OR a tin of pie filling 150g / 6oz self raising flour 75g / 3oz full fat margarine or butter 50g / 2oz sugar OVENPROOF DISH OR TIN TO COOK IT IN

Method 1. Set the oven to Gas Mark 5, 190ºC. 2. Place the fruit in the ovenproof dish. 3. Sieve the flour into a large mixing bowl. Add the margarine. 4. Rub the mixture with your fingertips until it looks like fine breadcrumbs. 5. Stir in the sugar and sprinkle evenly over the top of the fruit. 6. Place in the oven and cook for 15 –20 minutes, or until golden brown. 7. Remove from the oven and place on a pan stand to cool. 8. Serve with custard, Greek yoghurt or ice cream. Stretch yourself…… Why would it be healthier to keep the skins on the apples? Can you think of a decoration you could put on the top? Can you adapt the recipe to come up with a more interesting flavour combination?

Scones Ingredients 200g Self Raising Flour 50g Butter/Margarine 100ml Milk 1 x Egg Optional Ingredients Make it sweet – add 75g Caster Sugar Keep it savoury – add 75g Grated cheese (and no sugar!) You can add a range of optional ingredients to this recipe, either sweet or savoury. E.g sultanas, raisins, apple, apricots, chilli, cheese and marmite, cayenne pepper. Method 1. 2. 3. 4. 5. 6. 7.

8. 9.

Preheat the oven to 200oC or gas mark 6 Add the flour and sugar (if sweet) into a mixing bowl. Add the butter or block margarine slice into cubes and rub in. When the mixture looks like bread crumbs add in the optional ingredients. Add the milk into the mixing bowl and mix with a palette knife. Mix until a soft dough is formed. Press the mixture out onto a floured surface using your palms and use a pastry cutter to cut out pieces of the dough. (The dough should be the same thickness as the palette knife.) Beat the egg in a small bowl and brush on top of the scones with a pastry brush. Place the scones onto a greased baking tray and bake for 10-15 minutes until lightly golden brown.

Designer Fruit Muffins Ingredients

Equipment

150g /6oz self- raising flour 1 tsp baking powder ¼ tsp ground cinnamon (optional) 75g /3oz caster sugar 1 egg 100ml / ¼ pint milk 25ml /1 oz sunflower oil 25g of fruit e.g. banana, chopped apple, dried fruit

large mixing bowl teaspoon sieve fork measuring jug wooden spoon bun/muffin tin

12 paper cases OR 9 muffin cases – and a container to take it home in!!!!

Method 1. Set the oven at Gas Mark 6, 200ºC. Place 12 paper cases (or 6 muffin cases) into a bun tin. 2. Sieve the flour into a large mixing bowl. Stir in the cinnamon and baking powder 3. Chop the fruit into small pieces. Add to the flour. 4. Stir in the sugar. 5. In a small bowl beat the egg, oil and milk. 6. Add the mixture into the mixing bowl, beating well with a wooden spoon. The mixture should easily drop from the end of the spoon. 7. Divide the mixture evenly between the cake cases. 8. Bake for 15-20 minutes until the muffins are well risen, golden and firm to touch. 9. Take out of the oven and place on a wire cooling rack. Think of other tasty ideas: Cherry and Coconut, Carrot and Apple, Marmalade and Pear, Raspberry and Marshmellow, Choc Chip and Vanilla.

NB. Fresh fruit such as blueberries and raspberries can be used but this may make the recipe expensive. If you use frozen fruit allow it to thaw and drain away the juice. NNB – Make your muffins savoury – cheese, beetroot, marmite?

Kebabs Kebabs can be made using many different ingredients. They can be sweet or savoury. We are making savoury kebabs. Choose a range of ingredients from the list below. Ingredients 4 sausages 1 chicken breast 1 small onion (white or red) 2 rashers of bacon ½ red or green pepper 4-6 mushrooms 1 pineapple slice 2 large or 6 small tomatoes (Vegetarian sausages and Quorn “chicken” fillets work well in this recipe) 6 x Kebab sticks and foil to wrap them in. Method Use a plate to store all the prepared ingredients on. 1. Prepare the ingredients: • Peel and slice the onion. • Wash and quarter the large tomatoes. Wash the small tomatoes. • De-seed the pepper and cut into chunks. • Cut the sausages into 3cm chunks. • Cut the chicken into small chunks (scissors work well for this). • Cut the bacon into small pieces and roll up like a swiss roll. • Cut the pineapple into chunks. 2. Assemble the foods onto the kebab sticks in a colourful pattern, leaving a small space between each ingredient. 3. Pre-heat the grill and cook, turning to avoid burning them.

4. Cook for about 10 minutes, making sure the meat is cooked all the way through. They are best cooked just before eating.

Tomato Sauce This simple little sauce is fantastic stirred through pasta. It is also really good as a pizza topping if you allow it to cook for a little longer to thicken. Ingredients 3tbsp Olive Oil 2 Cloves Garlic crushed 400g Tin Chopped Tomatoes 1 onion Finely Chopped 1tsp Basil 1tsp Oregano 1 tbs Tomato Puree Salt and Black Pepper

ADD YOUR OWN SECRET INGREDIENT!!!!

A CONTAINER TO TAKE IT HOME IN. Equipment Chopping board vegetable knife garlic crusher wooden spatula tablespoon Method 1. Peel and chop the onion and crush the garlic. 2.Fry the onions and garlic gently in the olive oil and butter. 3. Let it cook down for 3-4 minutes until the onions are soft and transparent. 4.Then add rest of ingredients. 5.Season with a little salt and pepper and stir well. Bring the sauce to a boil and turn the heat down to a simmer. Allow it to cook for 20 minutes. 6.Cool and use

Mac Cheese In order to make the cheese sauce you will learn how to make a roux sauce. A roux sauce can be used for a white or bechemal sauce. Ingredients 100g macaroni 100g Cheddar cheese 1 tomato 25g soft margarine 25g plain flour 250ml semi-skimmed milk Black pepper Equipment Two saucepans, weighing scales, grater, chopping board, knife, colander, measuring jug, wooden spoon, whisk, ovenproof dish (or foil tray). Method 1. Bring a saucepan of water to the boil, and then add the macaroni. Cook for about 10 – 12 minutes, until al dente. 2. Grate the cheese and slice the tomato. 3. While the pasta is cooking, make the sauce: place the butter or margarine, flour and milk into a small saucepan. Bring the sauce to a simmer, whisking all the time until it has thickened; 4. Stir in 75g of the grated cheese 5. Drain the boiling hot water away from the macaroni into a colander in the sink. 6. Stir the drained macaroni into the cheese sauce and add a few twists of black pepper. 7. Pour the macaroni into an oven-proof dish (or foil tray). 8. Arrange the tomato slices over the macaroni. 9. Place in the oven until the cheese is bubbling and golden brown.

Pizza Whirls There are many varieties of scones, some sweet and some savoury. You can use white flour or wholemeal flour, butter or margarine and the shapes are endless! A pizza whirl is a handy snack with all the usual pizza ingredients swirled into the scone dough. Optional Fillings 2-3 slices Ham, Cooked Turkey, and Pepperoni Small can Tuna, 1/2 Cooked Onion, Peppers or Mushrooms

Ingredients 200g Self raising flour 50g Butter or Hard or block margarine 125ml Milk. 1tbsp Tomato Puree 50g Hard Cheese such as Cheddar

Equipment baking tray parchment paper large bowl sieve table knife tablespoon palette knife pastry brush cooling wire.

Methods

1. Light the oven 220°C, Gas 7. Line the baking tray with parchment paper. 2. Sieve the flour and rub in the margarine using the fingertips and thumb only to form fine breadcrumbs 3. Stir in enough of the milk to form a soft but NOT sticky dough. 4. Press out the dough lightly on a floured board to 1 cm thick. 5. Spread the tomato puree over the dough with the back of a table spoon. 6.Add the cheese and the remaining ingredients. 7.Brush one of the long edges of the dough with a little milk. 8.Roll the dough and seal the edge. 9.Cut into 2cm circles and place them on the baking sheet swirl side up. 10. Bake for 10 minutes until golden brown and well risen.

Spicy Falafels These are a great alternative to burgers for vegetarians or to reduce fat in the diet. Create a balanced lunchbox, add into a pitta bread and include a piece of fruit. Ingredients 2 tbs of olive/vegetable oil 1 small onion – finely chopped 1 garlic clove – crushed 400g chickpeas – drained, rinsed and mashed 1 tsp each ground cumin and coriander 1 tsp mixed herbs 1 egg – beaten Equipment Fry pan, mixing bowl, Method 1. Gently fry the onion and garlic until soft in 1 tbs of oil 2. Add to a mixing bowl with the mashed chickpeas, herbs and spices 3. Add the egg and mix together with clean hands 4. Form into 6 evenly shaped balls and then squash to form patties 5. Add the other tbs of oil to the pan and fry for 3 minutes on each side until firm and golden brown.

Stuffed Peppers Stuffed somethings! Design and make a balanced meal using vegetables as edible packaging. Ingredients 4 peppers 160g cous cous 260ml boiling water 100g cheese. 3 tomatoes 10 – 15 olives halved (optional) 4 – 5 basil leaves torn (optional) OVENPROOF DISH OR TIN TO COOK IT IN Method 1. Take top of the peppers and deseed. Brush peppers with oil and place in an ovenproof dish 2. Bake in the oven at 200 degrees for 15-20 minutes until soft. 3. Meanwhile, place cous cous in a bowl and pour over boiling water until cous cous is covered. 4. Allow to stand for 5 minutes. 5. Chop the tomatoes and cheese into small chucks and stir into cous cous. 6. Add the olives and basil leaves and stir 7. Spoon the mixture into the peppers, dividing it evenly. 8. Bake in the oven for about 20 minutes at 160 degrees.

Potato Salad Ingredients 200g/8oz new potatoes 1 tub of natural yoghurt or 2 tablespoons of low fat mayonnaise Chives, mint or mixed herbs

Method 1. Chop the new potatoes into quarters. Place in a saucepan and cover with water. 2. Bring to the boil then turn down to a low heat (simmer). 3. While the potatoes are cooking wash and chop the mint or spring onions. 4. When the potatoes are soft drain away the water using a colander. 5. Put the potatoes into a mixing bowl. Stir in the mayonnaise or yoghurt. 6. Add the chopped chives, mint or mixed herbs. Stir well. 7. Serve in a bowl and decorate (garnish) with a sprig of mint

Rice Salad Ingredients 75g/3oz long grain rice 1 red or green pepper 2 tbsp sweetcorn 2 tbsp peas 50g/2oz mushrooms 1 vegetable stock cube or a little curry powder 2 tbsp French dressing Method 1. Half fill large saucepan with water and bring it to the boil. Add the stock cube or curry powder. 2. Put the rice in a sieve and wash it under cold water until the water is clear. 3. Add the rice to the boiling water and cook for 15 minutes, or until the rice is soft. 4. After 10 minutes add the sweetcorn and peas to the rice. 5. Wipe and slice the mushrooms. 6. Cut the pepper in half and take out the seeds. Cut into chunks. 7. Drain the rice in a colander und run under cold water. Drain well and put into a large mixing bowl. 8. Add the pepper and mushrooms. 9. Stir in the dressing. 10.Serve in a dish and decorate with a slice of pepper or parsley.

Healthy Drinks Fruit Smoothy: Ingredients per person ½ banana 2-3 strawberries ½ glass fresh orange juice ½ kiwi fruit Method 1. Put all the ingredients into a small jug and blend with a hand blender until smooth.

Basic Fruit Milkshake: Ingredients 300ml / ½ pint of milk 1 banana or small quantity of other fruits Method 1. Peel and slice the banana or wash the fruit. 2. Put the fruit and milk into a jug and mix well with a hand blender.

Flapjack/Healthy Bar Flapjacks Ingredients 225gms rolled oats 75gms sugar 3 Tbs golden syrup 100gms margarine/butter

Method 1. Make sure oven is on- Gas 4 180C 2. Place oats in large mixing bowl 3. Gently heat butter, golden syrup and sugar in a saucepan 4. Stir rolled oats into the melted mixture 5. Place mixture into a greased tin (this could be lined with baking paper) press down to ensure all the ingredients will be stuck together when cooked 6. Cook in the oven for about 20 mins The mixture will harden as it cools so slice the mixture into sections as it cools and remove from the tin.