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National Nutrition Month 2019 Paris WinstonMadison GalasicoMackenzie LombardiMelanie LewisChecklist for Henderson Kitchen General and Clean-Up All utensils, bowls, pots, measuring cups, equipment, food stuffs, etc. must be put back in each unit EXACTLY where they were when we arrived.CLEAN everything at each unit we used that may have food on it from our recipe preparation including: counters, stovetops & oven doors, fronts of cabinets & drawers, mixers, food processors and any other equipment used. Wash and dry all dirty dishes and return to original place. All clean-up materials should be put away and the sinks should be clean and dry.Used towels should be put in the washing machine in the back room. If there are washed towels in the machine, put them in the dryer and turn on before loading the washer with dirty ones.Any ingredients taken from the back room must be returned before leaving.Replace empty paper towel rolls with new ones from the metal shelves near the door.Empty used trash cans under sinks into large can near door, then take large bag down the hall and place in front of the trash receptacle along the wall. Replace plastic liners in small POST! All food waste and paper towels go in compost. At the end of clean-up, dump compost from small buckets into large container by door and take that bag outside the back door to the large blue compost bin.RECYCLE! Recyclables include mix boxes & empty paper towel rolls (paperboard), paper, plastic containers, bottles, cans and wrap. These should be put in the blue bin by the door and emptied to the appropriate containers down the hall before leaving. Sweep the floors if needed & close any windows we opened. Lentils and Cauliflower Nutrition Information Script: 1.Introduction: Narrator: We want to thank everyone for coming out tonight and celebrating National Nutrition Month with us! This event is a partnership between the Penn state Nutritional Sciences Department, Health Promotion and Wellness and Penn State’s Student Nutrition Association. Today we will be introducing some great recipes that focus on the use of cauliflower and lentils. We have decided to use both cauliflower and lentils because of the excellent nutrition they can provide, as well as their ability to be versatile in meals. Q: Has anyone cooked with either before? If so, what did you make/how did it turn out? 2. Food Nutrients: Narrator: Cauliflower has become quite the craze recently-as I am sure many of you have noticed! Some popular food items including cauliflower include cauliflower rice, cauliflower pizza crust, and cauliflower wings. If you haven’t tried these items already, you are in luck because today groups will be creating a cauliflower pizza, cauliflower wings, and a lentil and cauliflower rice. There are many benefits to cauliflower, other than swapping it for food items as a lower calorie option. Cauliflower is rich in many nutrients such as vitamin C, choline, vitamin K, magnesium, manganese, phosphorus, folate and potassium. Along with its rich nutrient content, cauliflower is also a great source of fiber. Cauliflower can be a great addition to grains and legumes, and is a great way to get extra veggies into your diet . Because cauliflower does not have a very strong taste, it can be easily incorporated into foods or used as a “food swap” item, like in some of the recipes we will be focusing on today. Like mentioned, we will also be working with lentils today. A lentil, if you are unfamiliar, is legume rich in protein. Like cauliflower, lentils are very versatile, and can be utilized in a variety of dishes. Today groups will be making lentil brownies, lentil salad rolls, a lentil sweet potato pie, lentil bowls, and a lentil hummus dip. Lentils are an excellent source of protein, and can be utilized in place of meat (for vegetarians) or an addition to the protein we get from meat sources. Like cauliflower, lentils contain a great deal of fiber, specifically soluble fiber. This fiber is very beneficial when lowering cholesterol, making lentils a heart healthy food. Another benefit of soluble fiber, found in lentils, is its ability to slow down our overall digestion, and stabilize blood sugar levels. Last, lentils are not extremely calorie dense, but instead nutrient packed. Therefore utilizing lentils within our foods will give us a nutrient boost without the added calories Knife Skills/Onion Demo:Narrator: Before we can get start cooking, there are a few things everyone should know about knife skills. Learning how to use knives appropriately, not only makes tasks in the kitchen easier and faster, but keeps you safe. To start, it is important your knife is sharp. While this seems scary, a sharper knife is actually more safe to use than a dull knife. A dull knife requires more pressure to cut something. This means you’ll have to put greater force behind your cut, increasing the chance for the knife to slip. Whereas, a sharp knife will cut into a surface more easily, decreasing the risk for slippage. After you have ensured your knives are sharp, you want to prepare your surface. You probably think the first place to start is by putting a cutting board on the countertop. If you were thinking that, you are half right. We do always want to use a cutting board when preparing a item. However, sometimes the board likes to move and slide around. We can prevent that by wetting a paper or kitchen towel (in our case paper) and placing it underneath. This significantly reduces the opportunity for your board to slip and slide.Now we are finally ready to cut! So, how exactly do we hold a knife? A lot of people are tempted to put their index finger on the top of the knife. This will tire out your hand and fingers quickly and doesn't give you a stable hold. While cooking today, we want everyone to try out the “Blade Grip”. In this position, your thumb and forefinger should rest and almost pinch the blade, right in front of the handle. This hold will give you a lot of control and balance when rocking the knife back and forth. It may feel a little weird and uncomfortable at first, but practice makes perfect!Now that we can hold a knife properly, we are going to practice cutting an onion. The first step is to cut off the top end. Next, cut the onion in half lengthwise, through the root end.. Now, we can pull back the peel and any unwanted layers. Once cleaned up, we will work with one half at a time. Place the flat end on the cutting board. Make several evenly spaced vertical slices from stem to root. It is very important not to cut through the root! The root helps hold everything together. Depending on the size you want, you can turn the knife horizontally and make 2-3 “bagel” cuts. Try not to saw into the onion, but instead make one fluid motion. If doing this, keep your finger curled on the top of the onion, out of the way of the blade. Now, turn the onion the opposite way of your vertical cuts. Curl your fingers so the blade rests against your knuckles. Make several more large cuts across the slices. Your curled fingers will move backward as you bring the knife closer. When doing this, try for a fluid rocking motion. Let the knife work for you!Preparation on day of: Units 1 & 12: Cauliflower Pizza, Smoothie Bowl, Red Lentil DipCece PrittsUNIT 1: Cauliflower PizzaPreheat oven to 400 Bake chicken in a back oven at 350 until it reaches an internal temp of 165Set out cheesecloth and steamers basket Lay out other ingredientsUNIT 12: Lentil Dip Boil pot of water for lentilsPreheat oven to 475 Make sure unit has lemon juicer and food processor Lay out ingredients for recipes UNIT 12: Smoothie BowlLay out ingredients Units 2 & 11: Mexi - Chicken Lentil Bowl, Lentil Shepherd's PieDaniel Yim UNIT 2: Mexi Chicken Lentil Bowl Boil pot of water for lentils Set out can opener Prep tomatoes and cilantro. Have raw chicken prepared→ In a frying pan, heat 2 tbsp oil over medium high heat. Add chicken cubes, chili powder, cayenne, black pepper and salt. Saute about 6 minutes. Add garlic. Continue to cook until chicken is done. UNIT 11: Lentil Shepherd's Pie Preheat oven to 375 F and begin roasting sweet potatoes. Prick skin with fork and place on oven rack. When they are done, peel skinPre cook lentils → ? c dried lentils, 1.5 c waterMeasure out butter and milkSet out all other ingredients Units 3 & 10: Cauliflower Wings, Lentil/Cauli Rice, Lentil Brownies, Lentil RollsMelissa Karlheim UNIT 3: Cauliflower WingsPreheat oven to 450 FMeasure out butterSet out all other ingredientsUNIT 3: Lentil/Cauliflower RiceMeasure out frozen peasLay out all other ingredientsUNIT 10: Lentil BrowniesPreheat oven to 350 FMake lentils - 1.5 c lentil, 4.5 c water Measure out chocolate chips and walnutsSet out all other ingredientsSet out an 8x8 pan and parchment paperMake sure food processor is in unitUNIT 10: Lentil Rolls:Set out all ingredients Premake lentils. ? c lentils, 2 ? c water Place box grater in unit.Perform roll-up demo with group during cook time. Leader Presentation Schedule:*March 13Nutrition Info: MaddyKnife Skills: Paris *March 19 Nutrition Info: MacKnife Skills: Melanie*March 27Nutrition Info: MaddyKnife Skills: Paris Recipes: Chocolate Lentil Brownies: (UNIT 10)Ingredients:3 cups cooked black lentils2 cups milk chocolate chips? cup unsweetened apple sauce2 eggs2 tsp pure vanilla extract? tsp salt1 c chopped walnuts Directions:Preheat oven to 350 F.In a food processor, puree lentils, chocolate chips, applesauce, eggs, and vanilla extract.Add cocoa powder and salt to food processor. Puree until well combined. Carefully remove blade from food processor. Stir walnuts into batter.Line 8x8 pan with parchment - leave enough paper to stick out of the sides. Pour batter into then pan and bake for 30-35 minutes.Cool before cutting. Sweet Chili Lentil Salad Rolls: (UNIT 10)Ingredients:1 ? cups cooked green lentils6 tbsp sweet chili sauce divided8 spring roll rice paper wrappers2 ? cups of baby arugula1 cup grated carrot1 cup finely sliced purple cabbageSalt and pepper to tasteProtein: pre-made baked tofu-seared Directions:Pour lentils into boiling water. Cover with lid and reduce heat to simmer for 15-20 minutes. When tender, pour into a colander and rinse with cold water to stop cooking and cool lentils down. Combine lentils with 4 tbsp sweet chili sauce in a small bowl and season with salt and pepper (start with ? tsp each). Reserve (Set aside for later use)Prepare rice paper wrappers: Pour warm water into a large bowl or baking pan. Working with one at a time, dip rice paper wrapper into warm water for 10-20 seconds or until the wrapper is soft, yet still slightly firm and flexible. Immediately remove form water and place flat onto a cutting board or plate. Pat the wrapper slightly dry with a towel.Cut tofu into thin strips.Grate carrot using box grater.Slice cabbage finely.Fill the rolls: place a layer of arugula on the bottom third of the rice paper, then 2-3 tbsp of lentils. Take a few strips of tofu and place on top of lentils. Then place a few pieces of carrots and cabbage down, and then a few leaves of arugula on top. Try to avoid overfilling the roll.Gently pull the bottom of the roll, fold left and right sides in and roll up like a burrito. You can also leave both ends open if you prefer. After rolling each, place on a serving plate. Cut in half and serve with additional sweet chili sauce.Lentil Sweet Potato Shepherd’s Pie: (UNIT 11)Ingredients:3 sweet potatoes roasted and cooled slightly2 tbsp butter? cup milk? tsp salt1 tbsp olive oil1 small onion, diced 2 carrot, diced 1 cup cooked lentils1 cup vegetable broth1 tsp worcestershire sauce 1 ? cups spinach2 tsp dried thyme1 bay leafSalt and pepper to taste Directions:Preheat oven to 375 degrees. Peel the sweet potatoes and place in a medium-sized bowl. Discard skins into compost bucket (Do this before)Mash together sweet potato with butter, milk and salt (An immersion blender may be used to achieve smooth consistency)Heat olive oil in a pot over medium heat. Add diced onions and carrots and cook until onions are translucent about 5-7 minutes. Add minced garlic and cook for another minute.Add cooked lentils, broth and Worcester sauce to the pot and bring to a simmer. Add spinach, thyme, bay leaf, salt and pepper and simmer until broth is absorbed. Discard bay leaf.Transfer lentil mixture to a baking dish and spread an even layer of sweet potato mixture on top. Bake for 20-25 minutes. Mexi- Chicken and Lentil Bowls: (UNIT 2)Ingredients:1 ? cup whole green lentils1 ? cup water2 Tbsp cilantro2 Tbsp lime juice1 red pepper seeded and chopped1/2 sweet onion chopped1 14.75- oz can fire-roasted corn drained1 head romaine lettuce trimmed, washed and chopped1 tomato washed and dicedOptional: salsa, shredded cheese, sour cream, guacamole for toppingLeaders:2 lbs chicken breast cut into cubes2 cloves garlic minced4 Tbsp olive oil divided1 1/2 tsp chili powder1/2 tsp cayenne1 tsp black pepper1/2 tsp saltDirections:Start the lentils, then work on the vegetables while they're cooking.In a medium saucepan add the water and lentils. Bring to a boil, cover and let simmer (turn down heat) for about 20-30 minutes or until tender.Heat 2 Tbsp oil in sauté pan over high heat, and sauté pepper and onions, sauté 5-7 minutes.Remove from heat; set aside. Cover to keep warm.Start with a lentil base and build your own bowl with the remaining ingredients and enjoy!Cauliflower Recipes:Cauliflower Pizza: BBQ Chicken (UNIT 1)Ingredients:PREMADE FRESH RICED CAULI - 1 heads worth? cup shredded mozzarella? grated parmesan cheese? tsp dried oregano? tsp kosher salt? tsp garlic powder2 eggs lightly beatenPizza toppings → BBQ sauce, Shredded Chicken (prepared), Sliced red onion, Additional mozzarella cheeseDirections:Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. Steam in a steamer basket and drain well. (Put it on a towel to get all the moisture out or press in a cheese cloth) Let cool. In a bowl, combine the cauliflower with the mozzarella, Parmesan, oregano, salt, garlic powder and eggs. Transfer to the center of the baking sheet and spread into a circle, resembling a pizza crust. Bake for 20 minutes.Shred chicken.Add desired toppings and bake an additional 10 minutes.Buffalo Cauliflower “Wings”: (UNIT 3)Ingredients:2 heads cauliflower, cut into bite size pieces? cup baking flour Olive oil cooking spray1 cup water? tsp garlic powder2 tbsp butter1/2 cup hot pepper sauce (Frank’s Red Hot)1 tsp honeySalt and pepper to tasteDirections:Preheat oven to 450 degrees F. Lightly grease a baking sheet with cooking spray. HYPERLINK "" Mix flour, water, garlic powder, salt, and pepper together in a bowl using a whisk until batter is smooth and somewhat runny. Add cauliflower to batter and mix until cauliflower is coated; spread onto the baking sheet. HYPERLINK "" Bake in the preheated oven until lightly browned, 20 to 25 minutes. HYPERLINK "" Melt butter in a saucepan over medium heat. Remove saucepan from heat and stir hot pepper sauce and honey into butter until smooth. Brush hot sauce mixture over each cauliflower piece, repeating brushing until all the hot sauce mixture is used. HYPERLINK "" Bake in the oven until cauliflower is browned, about 10 minutes. Remove baking sheet from oven and allow the cauliflower to cool 10 to 15 minutes. Cauli-Berry Smoothie Bowl: (UNIT 12)Ingredients:?-? cup soy milk 1 large ripe frozen banana1 cup frozen raspberries, or another berry of choice1 cup raw frozen cauliflower or riced Topping ideas: Fresh fruit, chia seeds, hemp seeds, nuts, nut butter, shredded coconut, granolaDirections:Add about 1/4 cup milk and then frozen banana, raspberries and cauliflower to a blender and blend on low until fruit is broken into small bits.Add about 1/2 cup more milk and protein powder, if using; blend on low again, scraping down sides as needed, until the mixture reaches a soft serve consistency. It may be necessary to add a bit more milk to get the consistency right.Scoop into 1-2 serving bowls and top with desired toppings. Enjoy!Lentil and Cauliflower Sauteed “Rice” (UNIT 3)Ingredients:2 tsp canola oil1 white onion, finely diced2 garlic cloves, chopped1 tbsp chopped ginger2 tbsp sesame seedsRiced cauliflower 2 cups cooked green lentils? cup frozen peas? tsp pepper3 tbsp low sodium soy sauce1 lime, zest and juice3 green onions, finely slicedDirections:Heat wok or large skillet on medium-high heat. Finely dice onion. Add oil, onion, garlic, ginger, and sesame seeds. Cook until the onion is golden.Process cauliflower head in a food processor until it is in rice sized pieces. Add cauliflower and cook until lightly golden, approx. 6-8 minutes. Try not to stir too often. Stir in lentils, peas, pepper, and soy sauce. Cook for another 2-3 minutes or until the peas are heated through.Stir in lime and garnish with green onions. Serve immediately. Roasted Garlic Lentil Dip (UNIT 12)Ingredients:- 1 cup split red lentils- 3 cups water or stock- 6-8 cloves garlic-Juice of 1 lemon-1/4 cup Italian parsley- 1 teaspoon salt-1/4 teaspoon pepper- 3-4 tablespoons olive oil-Include carrot sticks and pita chips as a dipper Directions: Place the lentils and water in a 3Qt saucepan. Bring to a boil, then cover and cook at a simmer, until lentils are cooked through, about 5-7 minutes. Drain, then let the lentils cool.Meanwhile, preheat oven to 475°F. Place cloves of garlic on a sheet of foil. Drizzle with olive oil and wrap up the foil. Place on a cookie sheet and bake for 15-20 minutes or until you begin to smell the garlic. Remove from the foil and remove the skins (careful; they're hot!)Prepare the dip by adding the lentils, garlic, lemon juice, parsley, salt, and pepper to a food processor. Process until smooth, then add 3 tablespoons olive oil. Process until it’s a smooth and silky consistency, adding more oil as needed. Season with additional salt and pepper as desired.Serve in a bowl with a sprinkle of parsley and dash of olive oil. Serve with pita chips and carrots. ................
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