![WORKS CITED
Cromie, William J. "Fatty foods feed heart attacks, researchers say." Harvard
University: Gazette. N.p., n.d. Web. 10 May 2010.
<http://www.news.harvard.edu/gazette/2006/04.20/01-transfat.html>.
Cromie, William J. "Fatty foods feed heart attacks, researchers say." Harvard
University: Gazette. N.p., n.d. Web. 10 May 2010.
<http://www.news.harvard.edu/gazette/2006/04.20/01-transfat.html>.
Edge, John T. "Saving New Orleans Culture, One Sandwich at a Time." New York
Times [New York] 11 Nov. 2009: n. pag. ProQuest 5000. Web. 1 Dec. 2009.
<http://proquest .umi .com/pqdweb ?did=1898123941 &sid=3 &Fmt=3
&clientId=11783 &RQT=309 &VName=PQD>
"Everyday Menu Planner." Everyday with Rachael Ray Apr. 2010: 121. Print.
"Food Guide Pyramid." Forever Fit. N.p., 17 Apr. 2009. Web. 10 May 2010.
<http://livingforeverfit.org/2009/04/food-guide-pyramid/>.
Food Network. N.p., n.d. Web. 10 May 2010. <http://www.foodnetwork.com/
emeril-lagasse/bio/index.html>.
Food Network. N.p., n.d. Web. 10 May 2010. <http://www.foodnetwork.com/
rachael-ray/bio/index.html>.
"Forget Crash Diets. They Don't Work." Flat Stomach Exercises . N.p., n.d. Web.
10 May 2010. <http://www.flat-stomach-exercises.com/diet-plan.html>.](https://image.slidesharecdn.com/sgppppp-100406093448-phpapp01/75/Maddie-Biehl-41-2048.jpg)
Maddie Biehl
- 1. HEALTHY COOKING By: Maddie Biehl
- 2. THESIS Healthy cooking isan important part of any lifestyle and is beneficial to everyone.
- 3. PERSONAL CONNECTION Father’s cooking Mommom’scooking Leading a family
- 4. FOOD GROUPS "Food GuidePyramid." Forever Fit. N.p., 17 Apr. 2009. Web. 10 May 2010. <http://livingforeverfit.org/2009/04/food-guide-pyramid/>.
- 5. BREAKING DOWN THE FOOD PYRAMID Consists of a variety of foods Number of servings Serving sizes "Food Guide Pyramid." Forever Fit. N.p., 17 Apr. 2009. Web. 10 May 2010. <http://livingforeverfit.org/2009/04/food-guide-pyramid/>.
- 6. GRAINS How many servings of grain should be eaten each day? How much is one serving of a grain food? "Inside the Pyramid." My Pyramid. N.p., n.d. Web. 10 May 2010. <http://www.mypyramid.gov/pyramid/index.html>.
- 7. GRAINS CONTINUED What types of food are in the grain group? "Inside the Pyramid." My Pyramid. N.p., n.d. Web. 10 May 2010. <http://www.mypyramid.gov/pyramid/index.html>.
- 8. VEGETABLES How many servingsof vegetables should be eaten each day? How much is one serving vegetables? "Inside the Pyramid." My Pyramid. N.p., n.d. Web. 10 May 2010. <http://www.mypyramid.gov/pyramid/index.html>.
- 9. VEGETABLES CONTINUED What foods are vegetables? "Inside the Pyramid." My Pyramid. N.p., n.d. Web. 10 May 2010. <http://www.mypyramid.gov/pyramid/index.html>.
- 10. FRUIT How many servings of fruit should be eaten each day? How much is one serving of fruit? "Inside the Pyramid." My Pyramid. N.p., n.d. Web. 10 May 2010. <http://www.mypyramid.gov/pyramid/index.html>.
- 11. FRUIT CONTINUED What foods are considered a fruit? "Inside the Pyramid." My Pyramid. N.p., n.d. Web. 10 May 2010. <http://www.mypyramid.gov/pyramid/index.html>.
- 12. MEAT How many servings of meat should be eaten each day? How much is one serving of meat? "Inside the Pyramid." My Pyramid. N.p., n.d. Web. 10 May 2010. <http://www.mypyramid.gov/pyramid/index.html>.
- 13. MEAT CONTINUED What food is considered to be in the meat group? "Inside the Pyramid." My Pyramid. N.p., n.d. Web. 10 May 2010. <http://www.mypyramid.gov/pyramid/index.html>.
- 14. DAIRY How many servingsof dairy should be eaten each day? How much is one serving of dairy? "Inside the Pyramid." My Pyramid. N.p., n.d. Web. 10 May 2010. <http://www.mypyramid.gov/pyramid/index.html>.
- 15. DAIRY CONTINUED What foodis included in the dairy group? "Inside the Pyramid." My Pyramid. N.p., n.d. Web. 10 May 2010. <http://www.mypyramid.gov/pyramid/index.html>.
- 16. FATS, OILS, ANDSWEETS What foods are in this group? Why should they only be eaten sparingly? Cromie, William J. "Fatty foods feed heart attacks, researchers say." Harvard University: Gazette. N.p., n.d. Web. 10 May 2010. <http://www.news.harvard.edu/gazette/2006/04.20/01-transfat.html>. "Inside the Pyramid." My Pyramid. N.p., n.d. Web. 10 May 2010. <http://www.mypyramid.gov/pyramid/index.html>.
- 17.
- 18. FLOUR? Tumlin, Annie. "WhiteFlour vs Whole Wheat Flour." Food Facts. N.p., n.d. Web. 10 May 2010. <http://food-facts.suite101.com/article.cfm/ "Ingredient substitutions: Make the switch for healthier recipes." Mayo Clinic. white-flour-vs-whole-wheat-flour>. N.p., n.d. Web. 10 May 2010. <http://www.mayoclinic.com/health/ healthy-recipes/NU00585>.
- 19. BACON OR BEEF "Ingredientsubstitutions: Make the switch for healthier recipes." Mayo Clinic. N.p., n.d. Web. 10 May 2010. <http://www.mayoclinic.com/health/ healthy-recipes/NU00585>.
- 20. BUTTER AND OIL "Ingredientsubstitutions: Make the switch for healthier recipes." Mayo Clinic. N.p., n.d. Web. 10 May 2010. <http://www.mayoclinic.com/health/ healthy-recipes/NU00585>.
- 21. CREAMED SOUPS ANDMILK "Ingredient substitutions: Make the switch for healthier recipes." Mayo Clinic. N.p., n.d. Web. 10 May 2010. <http://www.mayoclinic.com/health/ healthy-recipes/NU00585>.
- 22. BREAD CRUMBS ANDPASTA "Ingredient substitutions: Make the switch for healthier recipes." Mayo Clinic. N.p., n.d. Web. 10 May 2010. <http://www.mayoclinic.com/health/ healthy-recipes/NU00585>.
- 23. EGGS "Ingredient substitutions: Makethe switch for healthier recipes." Mayo Clinic. N.p., n.d. Web. 10 May 2010. <http://www.mayoclinic.com/health/ healthy-recipes/NU00585>.
- 24. CREAM CHEESE ANDSOUR CREAM "Ingredient substitutions: Make the switch for healthier recipes." Mayo Clinic. N.p., n.d. Web. 10 May 2010. <http://www.mayoclinic.com/health/ healthy-recipes/NU00585>.
- 25. WHY A HEALTHYLIFESTYLE CHANGE IS BETTER THAN A CRASH DIET Crash diets Deprive your body of essential nutrients All the weight lost is gained back once you stop dieting Healthy lifestyle change Longer life Feel better Weight won’t continuously fluctuate Saves money "Forget Crash Diets. They Don't Work." Flat Stomach Exercises . N.p., n.d. Web. 10 May 2010. <http://www.flat-stomach-exercises.com/diet-plan.html>.
- 26. PRESERVATIVES Try to cutthem out Use fresh foods without preservatives Made of Benzoates Nitrates Sulfites Sorbates "Preservatives." Food Additives. N.p., n.d. Web. 10 May 2010. <http://www.foodadditivesworld.com/preservatives.html>.
- 27. PRESERVATIVES CAUSING CHILDREN TO BE HYPER? British study Led by Jim Stevenson Showed restlessness, lack of concentration, fidgeting, interrupting Wallis, Claudia. "Hyper Kids? Cut Out Preservatives." Time. N.p., 6 Sept. 2007. Web. 10 May 2010. <http://www.time.com/time/health/article/ 0,8599,1659835,00.html>.
- 28. CHOCOLATE, HEALTHY? Dark Chocolate Good for you heart Antioxidants Davis, Jeanie. "Which Chocolate Is Healthiest for Heart?" Web MD. N.p., 31 Jan. 2003. Web. 10 May 2010. <http://www.webmd.com/heart-disease/news/ 20030131/which-chocolate-is-healthiest-for-heart>.
- 29. FAMOUS COOKS Food Network Emeril Lagasse Rachael Ray Ina Garten Giada De Laurentiis
- 30. EMERIL Food Network. N.p.,n.d. Web. 10 May 2010. <http://www.foodnetwork.com/ emeril-lagasse/bio/index.html>.
- 31. RACHAEL RAY Food Network.N.p., n.d. Web. 10 May 2010. <http://www.foodnetwork.com/ rachael-ray/bio/index.html>.
- 32. TOOLS USED FORCOOKING Seinfeld, Jessica. Deceptively Delicious. New York: Departure Productions, 2007. Print.
- 33. COOKING WITH TECHNOLOGY Let'sPlay DS. N.p., n.d. Web. 10 May 2010. <http://www.lets-play-ds.com/ interactive-cookbook.html>.
- 34.
- 35.
- 36. CHICKEN AND STUFFING CASSEROLE
- 37. SPAGHETTI WITH SPICYTURKEY AND MEAT SAUCE Everyday Menu Planner." Everyday with Rachael Ray Apr. 2010: 121. Print.
- 38. CLASS ACTIVITY Taste testing Canyou tell the difference between the same food? One store bought, preserved Other freshly made, healthy
- 39.
- 40. RESPONSE Can you tella difference? If so, which one did you like better? What do you find to be different about each one?
- 41. WORKS CITED Cromie, William J. "Fatty foods feed heart attacks, researchers say." Harvard University: Gazette. N.p., n.d. Web. 10 May 2010. <http://www.news.harvard.edu/gazette/2006/04.20/01-transfat.html>. Cromie, William J. "Fatty foods feed heart attacks, researchers say." Harvard University: Gazette. N.p., n.d. Web. 10 May 2010. <http://www.news.harvard.edu/gazette/2006/04.20/01-transfat.html>. Edge, John T. "Saving New Orleans Culture, One Sandwich at a Time." New York Times [New York] 11 Nov. 2009: n. pag. ProQuest 5000. Web. 1 Dec. 2009. <http://proquest .umi .com/pqdweb ?did=1898123941 &sid=3 &Fmt=3 &clientId=11783 &RQT=309 &VName=PQD> "Everyday Menu Planner." Everyday with Rachael Ray Apr. 2010: 121. Print. "Food Guide Pyramid." Forever Fit. N.p., 17 Apr. 2009. Web. 10 May 2010. <http://livingforeverfit.org/2009/04/food-guide-pyramid/>. Food Network. N.p., n.d. Web. 10 May 2010. <http://www.foodnetwork.com/ emeril-lagasse/bio/index.html>. Food Network. N.p., n.d. Web. 10 May 2010. <http://www.foodnetwork.com/ rachael-ray/bio/index.html>. "Forget Crash Diets. They Don't Work." Flat Stomach Exercises . N.p., n.d. Web. 10 May 2010. <http://www.flat-stomach-exercises.com/diet-plan.html>.
- 42. WORKS CITED CONTINUED Haber, Barbara. From Hardtack to Homefries. New York: The Free Press, 2002. Print. "Ingredient substitutions: Make the switch for healthier recipes." Mayo Clinic. N.p., n.d. Web. 10 May 2010. <http://www.mayoclinic.com/health/ healthy-recipes/NU00585>. "Inside the Pyramid." My Pyramid. N.p., n.d. Web. 10 May 2010. <http://www.mypyramid.gov/pyramid/index.html>. Let's Play DS. N.p., n.d. Web. 10 May 2010. <http://www.lets-play-ds.com/ interactive-cookbook.html>. "Preservatives." Food Additives. N.p., n.d. Web. 10 May 2010. <http://www.foodadditivesworld.com/preservatives.html>. Seinfeld, Jessica. Deceptively Delicious. New York: Departure Productions, 2007. Print. Tumlin, Annie. "White Flour vs Whole Wheat Flour." Food Facts. N.p., n.d. Web. 10 May 2010. <http://food-facts.suite101.com/article.cfm/
- 43. CONCLUSION Self benefitting education Healthylifestyle change Helpful tips
Editor's Notes
- #2 Hey everybody, I&#x2019;m Maddie Biehl, but you know that already. For my senior graduation topic, I did healthy cooking.
- #3 Learning to make healthy meals is great for you and whoever you live with. It saves money and benefits your health. When you can cook nutritional food there is no need to order out or continuously purchase fast food. It&#x2019;s a simple and effective way to lead a healthier life.
- #4 My father is a great cook, but I don&#x2019;t live with him and he travels a lot for his job, so there has not been any time for him to teach me to cook. But I would like to be able to cook and grill like him for my kids one day, like he did when I was younger. I would also love to cook like my Mommom. My mother is one of five children and their mother, still to this day makes amazing food. Healthy cooking has become more and more important in today&#x2019;s society. With everyone having such a busy lifestyle, people get obese from eating fast food so often. I know I do when I don&#x2019;t have enough to cook. But making meals at home is a great lifestyle change.
- #5 Most people already know, but there are 5 basic food groups in today&#x2019;s food pyramid: Dairy; Meat, Poultry, Fish, etc; Vegetable; Fruit; and Grain. The top of the pyramid consists of things people should only use sparingly like fats, oils and sweets.
- #6 The food pyramid consists of all different types of food to represent a balanced diet. Each group within the pyramid suggests a different number of servings and the servings for each food group varies in size. So lets take a closer look at each group.
- #7 Grain is the largest group, so I&#x2019;ll start with that. 6 - 11 servings of grain should be eaten each day to maintain a healthy, balanced diet, but the serving size depends on many variables, like height, weight, gender, age, and physical activity as shown on this chart.
- #8 The grain group consists of things made from rice, oats, wheat, cornmeal and barley. Which means pasta, bread, oatmeal, tortillas and things of that nature. But the grain group can be subdivided into two smaller groups: whole grains and refined grains. Whole grains are more healthy and make things like whole grain or wheat bread and brown rice. Refined grain makes white bread and white rice, which are not as healthy.
- #9 Next, we have vegetables. According to the food pyramid, 3 - 5 servings of vegetables are needed per day, but the serving size depends on gender and age. Although, the daily amount needed per day is about 2 - 3 cups for anyone over the age of 9.
- #10 Vegetables can be eaten many ways: raw, cooked, fresh, canned and are many different types of food. So many in fact, that they&#x2019;re broken down into 5 subdivisions: Dark green, starchy, orange, dry beans and peas, and other. Dark green vegetables include things like broccoli and lettuce. Starchy vegetable are foods like corn and potatoes. Orange vegetables include carrots, pumpkin, and squash. Dry beans and peas, well they consist of all kinds of beans really. And lastly, the other group of vegetables consist of green beans, egg plant, cauliflower.
- #11 After vegetables, come fruit. The food pyramid suggest 2 - 4 servings of fruit each day, but again the serving size differs. This chart shows the different daily amount need for different people, but can be generalized as 1 - 2 cups daily.
- #12 Fruit can be found and served many ways, just like vegetables; raw, fresh, canned, frozen, all types. And while some fruits can be put into specific subdivisions, not all can. The Berries group includes, strawberries, raspberries, blueberries, and The melon group includes watermelon, honeydew, cantaloupe, but there are also many other types of fruit. Bananas, apples, pears, peaches, pineapples, oranges, lemons, lime, grapes are all fruit as well.
- #13 Now, onto meat. 2 - 3 servings of meat should be eaten daily. This chart describes in ounces how much meat a person should eat a day. Another good way to tell is by looking at your hand. When choosing a piece of meat with dinner, pick one that is about the size of your palm for a proper serving.
- #14 Many foods fit into this food group and can be broken down into categories of meat, including, poultry, fish, eggs, beans, and nuts. Meat includes beef, ham, pork and other things. Poultry is chicken, turkey, or other bird-like foods. Fish is literally the name of the group: all different kinds of fish as well as beans and eggs. The nut group consists of all different types of nuts, like peanuts and walnuts, and also things like sunflower seed. The foods in the meat group contain a lot of protein and that&#x2019;s why they are grouped together like such.
- #15 Each day 2 - 3 servings are needed of dairy products. That means about 2 - 3 cups, so each serving of a dairy food is a cup. This group has much simpler serving sizes than the rest of them.
- #16 This group is simple. Dairy foods are basically things made with milk. This group is necessary because milk contains a lot of calcium to build strong bones. Foods included are milk itself, cheese, yogurt, and even some desserts like ice cream. Some of these things can be unhealthy, but sticking to low fat or fat free milk are better choices here. (skim, 1%)
- #17 The name of this group describes the food very well; anything with too much fat or sugar. Oil is actually fat that is a liquid at room temperature. In large amount these foods can be harmful to your health because the cause you to gain weight and can clog arteries leading to things like a heart attack. Some foods in this group are vegetable oils, canola oil, mayonnaise, refined sugar, and butter.
- #18 Almost any recipe you use can be made healthier, you don&#x2019;t even need a specifically heathy cookbook! Ingredients with too much fat, too many calories, or preservatives can usually be replaced with better choices.
- #19 Whole wheat flour can be used instead of white flour. They are both made from the same grain, but whole wheat flour uses the part of the grain that actually contains all of the nutrients, rather than white flour that basically nutritionally useless.
- #20 Bacon and beef can have a lot of unnecessary fat in them. To make a meal healthier try turkey bacon, ground turkey, or extra lean meats. From many personal experiences, I can say that turkey substitutes are delicious and you can barely tell the difference.
- #21 To lessen the amount of fat in meals switch butter to low fat margarine, butter substitutes, or even applesauce can sometimes be used. But make sure not to use oil instead of butter. Not only is oil just as bad as butter, but it can also make food soggy or dense.
- #22 Be sure to use skim milk whenever a recipe calls for milk to reduce the fat. For creamy soups use fat free, milk based soups, mashed potato flakes, pureed carrots, potatoes, or tofu. It makes it just as creamy, but reduces that fat and calories.
- #23 Instead of using bread crumbs, try rolled oats, or crushed bran cereal. And whenever a recipe calls for pasta, make sure to use whole wheat pasta. It tastes exactly the same, if not better.
- #24 Lots of recipes use eggs, but only use the egg whites or an egg substitute to reduce fat and cholesterol.
- #25 For these heavy creamy products, you can use a fat free form, or yogurt, or even pureed cottage cheese and you won&#x2019;t taste a difference! My favorite substitute is yogurt. It&#x2019;s yummy and easy to use.
- #26 When you want to loose weight with a crash diet, you have to realize it really is just a bad idea. It deprives your body of essential nutrients when you stop eating, or don&#x2019;t have a balanced diet. And after you go through the torture of a crash diet, once you go off it and back to your old eating habits, all the weight lost just is gained right back. A healthy lifestyle change is a much better option if you want to loose weight, feel better, and live longer. Getting the nutrients you need keeps your body healthy, instead of adding fat or clogging arteries like greasy fried foods do. If you completely switch to a healthy lifestyle and keep a balanced diet, you won&#x2019;t have to worry about your weight fluctuating all the time. You can look and feel great all the time when you&#x2019;re healthy. Eating healthy and cooking healthy meals also saves money. Buying fresh ingredients to cook with at a grocery store is not nearly as expensive as crazy diet pills, or ordering out all time and constantly eating fast food.
- #27 Preservatives are full of chemicals that are not meant for human consumption. Although they meant to make food last longer they do not benefit anyones health.
- #28 Research conducted by Jim Stevenson at the University of Southampton in England turned up some pretty interesting results. About 300 hundred children participated in 3 one week studies. Two age groups we studied; 3 year olds and 8-9 year olds. The kids were randomly assigned three different kinds of juice drinks. One contained the amount of dye and preservatives found in a child&#x2019;s typical diet. Another contained a small concentration of the dye and preservatives and the last one was additive free. Each drink appeared and tasted the same. Through each week parents and teachers who had no idea which kind of juice each child drank evaluated the children's&#x2019; behavior. It was found that the kids drinking the juice with additive were much more hyper, in both age groups. Although, the three year olds had a bigger response the juice with only half the additives. To sum up this research, it is suggested to parents to not feed too many preservatives to their children, especially if they already have ADD or ADHD.
- #29 Dark chocolate is great for you! It keeps your heat healthy and is full of antioxidants. Cocoa contains unsaturated fatty acids know as flavonoids that are found to lower bad cholesterol and improve heart health. Another thing in dark chocolate is oleic acid, which is a monounsaturated fat that also happens to be found in olive oil. It makes up about a third of the fat that is contain in chocolate and improves heart health just like flavonoids. Chocolate should still only be eaten in moderation, just like any other food to maintain a balanced diet. But don&#x2019;t let anyone fool you, the darker the chocolate, the better it is for you!
- #30 Now I want to talk about a few famous chefs anyone can watch on the food network. They&#x2019;re inspirational to anyone who wants to cook a healthy meal at home!
- #31 I think everyone has heard of Emeril and his catchphrase &#x201C;BAM!&#x201D; when adding spices and such. He&#x2019;s quite a character and cook. As a child he worked at a Portuguese bakery in River Fall Massachusetts. As he grew up, he turned down a music scholarship to follow his culinary dreams. He went to Johnson and Whales University to earn his culinary Doctorate. After that he went to France, and then came back to the US to work in many different places. Now he is a celebrity chef and is in shows like &#x201C;Essence of Emeril&#x201D; that appears on the Food network.
- #32 Rachael Ray was born into a family of cooks and she says her first memory was watching her mother cook. Because she grew up with a cooking family, she was exposed to all different styles of cooking. She ended up in New York, being the manager of Fresh Foods at Macy&#x2019;s in her 20&#x2019;s. After that she opened up her own gourmet marketplace. Finally, she got where she is today being a celebrity chef, on many different shows, and bestselling cookbook author.
- #33 So here are some important things you&#x2019;ll need and need to know how to use in the kitchen. But before I get into any tools, the first you want to do before cooking is pull your hair back (if it&#x2019;s long), wash your hands, and any surface where food will be. Next you&#x2019;ll want to prepare and tools or ingredients the recipe calls for. Some basic tools are knives, cutting boards, mixing bowls, wooden spoons, saucepans, pots, and skillets. Almost anytime a recipes calls for vegetables cooked into something, you&#x2019;ll need a cutting board and knife to cut and dice. Large bowls and wooden spoons are used to mix ingredients together before cooking them. Anything cooked on a stove stop can be cooked in a saucepan, pot or skillet. Anything baked in the oven will need a pan or glass baking dish. It&#x2019;s also important to have essential tools in your cabinet when making food with common ingredients, including spices, whole wheat flour, oils, whole wheat pasta, white and brown sugar, vanilla extract, onions, garlic, marinades, low sodium broth, low fat cream soups, and anything else you use often.
- #34 With technology ever changing and evolving, people who like cooking can easily keep up! Interactive cookbooks are now made for Nintendo DS. With a touch screen and voice activation, it can give step by step directions for every recipe. It&#x2019;s also a fun way to get kids to enjoy helping in the kitchen.
- #35 For my application, I cooked! I started making healthy dinners for my family which was a big change in my household. We barely ever ate family dinners and when we did, we weren&#x2019;t too concerned with the meals being healthy. Most of the time we would just fend for ourselves to find dinner, or order out because we all have such different schedules and are home at different times each night. But I did my best to change that through out the school year. As often as possible I made meals we could sit down together at the table and eat. It was a nice change to have family time before I go off to college. To show you my application, I put together collages of my favorite recipes I&#x2019;ll explain how to make them. These recipes are also on my ning if you would like to make one at home!
- #36 Prep time: 15 mins Total time: 80-85 mins Ingredients: Nonstick cooking spray 1 cup Italian-style seasoned breadcrumbs 1/2 cup nonfat milk 2 tablespoons olive oil 1/2 onion, finely chopped 1 pound lean ground turkey 1/2 cup grated Parmesan 1/2 cup carrot puree 1/4 cup ketchup 1/8 cup bottled tomato sauce 1. preheat the oven to 350 degrees. Coat 9x5 inch loaf pan with cooking spray, like Pam. 2. Using a large bowl, soak breadcrumbs in milk. 3. Coat a large nonstick skillet with cooking spray and put it over medium-high heat. After the skillet has heated up, add the oil, then onion. Cook stirring occasionally for 7 to 10 mins. Scrape onion into the bowl with the breadcrumbs. Then add the turkey, Parmesan, carrot puree, ketchup, salt, pepper, (or any other seasonings you like. Personally, I like oregano.) then stir together. 4. Smooth the mixture into the loaf pan. Then spread the sauce on top. Bake it in the oven until the meat is no longer pink. About 45-50 mins. So thats how to make the actual meatloaf with nutritious carrots hidden in. I also made some potatoes and added salad to make it a full meal.
- #37 Next we have a chicken and stuffing casserole. This recipe actually beings to my Mommom, who is the best cook I know. She makes nothing deep-fried or greasy and always pairs her entr&#xE9;es with lots of fresh vegetables. I can&#x2019;t actually share one of mommom&#x2019;s secret family recipes, but these are some of the ingredients I used. Notice that everythingt hat should be creamy or high in fat, I used the light version of each one.
- #38 This recipe was my personal favorite (probably because Sam and Melinda helped me cook and we made a whole day of grocery shopping, cooking, and eating.) So the ingredients for this included: 1 pound whole wheat spaghetti 2 tablespoons extra-virgin olive oil 1 onion chopped 2 cloves garlic, thinly sliced 1 pound ground turkey salt and black pepper one 28 once can of diced tomatoes (we actually used fresh tomatoes to avoid some preservatives) 1 teaspoon crushed red pepper 1/4 cup chopped oregano 2 tablespoons grated Parmesan cheese (plus more for serving) 1. Boil pasta in a large pot of salted water (you can also add a tiny bit of oil to keep the pasta from sticking). Keep a cup of the pasta cooking water aside to use later 2. While pasta is cooking, heat oil in a large nonstick skillet over medium heat. Add the onion and cook for about 8 min, until softened. Then add the garlic and cook for about another minute. Increase the heat to medium-high, crumble in the turkey, salt, and black pepper. Cook until the turkey is no longer pink, about 5 minutes. Then sir in tomatoes and crushed red pepper. Cook, stirring occasionally, until thickened, about 15 minutes. Stir in oregano and cheese. 3. Lastly, toss the pasta with sauce and add 1/2 cup of the reserved cooking water. Add more water if thinner sauce is desired. Serve! topped with more grated cheese. Sam, Melinda, and I ate this pasta dish with a salad and it was delicious! Definitely my favorite meal of them all.
- #39 Everyone is going to receive two cookies. The homemade on was made with a healthy recipe and the other is store bought made with it&#x2019;s usual recipe and preservatives. (After everyone gets cookies, feel free to come up and get seconds until the cookies are gone.)
- #40 While I&#x2019;m passing out cookies and you guys are eating, I&#x2019;m just going to play a quick video. It&#x2019;s just pictures of baking the cookies and a fun song since everyone is probably tired of just hearing me talk. :)
- #41 Now I&#x2019;d just like to know what you though while you were eating. Everyone feel free to share your thoughts about if you could tell a difference, if so, what the differences were and which one you liked better.
- #42 The two references I used the most had to by Mypyramid.gov and A cookbook called &#x201C;Deceptively Delicious&#x201D; The website just had every nutritional fact anyone would want to know, so it was really helpful. The cookbook was actually a book lent to me by my mom&#x2019;s boss, who has small children. All the recipes have ways to sneak vegetables and fruits into normal recipes so kids will eat healthy without even knowing it. It was a really good resource and made it easy to find healthy recipes.
- #44 This project absolutely benefitted me, not only to be more healthy, but just in learning how to cook. Hopefully at college we can avoid the freshman 15 by at least knowing what we&#x2019;re consuming and making health-conscience about what to eat. When it&#x2019;s actually necessary to cook knowing these facts and tips help to make tasty, nutritious meals and I hope everyone can benefit from my sgp.