TOM’S COOKBOOK
Food safety rules 1.Have common sense 2.Don’t run around the room 3.Don’t play with sharp objects (knives) 4.Wash your hands when you begin to cook 5.Always wear a clean apron 6.Don’t be silly 7.Clean up if you spill any liquid on the floor 8.Ask teacher if you don’t know what to do 9.Clean up after using bench and utensils 10. Use clean utensils. Contents Safety in the kitchen Food hygiene Read recipes Identify utensil and equipment Safely prepare a range of food products Different cooking methods Nutrients
Hotdog recipe Ingredients: 4 hot dog buns 4 Frankfurt's 1/2 cup cheese 1/3 cup mustard 1/3 cup tomato sauce Utensils: Saucepan Tongs Chopping board Bread knife Method: 1.Boil the sausages 2.Take the sausages out of the boiling water 3.Cut the bread 4.Put the sausage in between the 2 pieces of bread 5.Add cheese, mustard or tomato sauce to it 6.Enjoy!
My daily intake School day
Weekend
Cereal
Cereal
Toast
Apple
Mandarin
Chips
Banana
Water
Muesli bar
Juice
Chip packet
Chicken
Water
Bread
Juice
Milk
Sandwich
Fruit
Asian food
Pasta
Yogurt
Yogurt
Ice cream
Ice cream
Milk
Roast
7:15 am
8:00 am
10:35 am
12:00 pm
12:40 pm
3:00 pm
4:00 pm
6:30 pm
6:30 pm
8:00 pm
8:00 pm
1.Quarter pounder 2.KFC: Ultimate burger meal 3.Chips 4.Pasta
Weekday
Weekend 4076
4338
Pizza recipe Ingredients: 1 round lebanese bread 1 sachet of tomato paste 2 pieces of ham 1/2 capsicum 1 onion 2 mushrooms 1 cup of cheese Method: 1. Pour the tomato paste on to the lebanese bread and spread to fill whole space 2. Slice the pieces of ham and place on bread 3. Cut the capsicum into strips and place on bread 4. Cut the onion into cubes and place on bread 5. Cut the mushrooms and place on bread 6. Pour on cheese and place in oven 7. Wait until it is cooked 8. Take out and enjoy
Sweet chili chicken wrap recipe Ingredients: 1 chicken breast 1 tomato 1/2 lettuce 1 onion 1 cup of sweet chili sauce 1 cup of tomato sauce 4 wrap breads 1 cup of cheese 1 teaspoon of garlic Method: 1.Cut the chicken breast in little slices 2.Cut the onion into little slices 3.Cut the tomato into slices 4.Cut the lettuce into slices 5.Pour the two cups of sauce into a bowl 6.Put the slices of chicken into the bowl with the marinate and mix with garlic 7.Pour a little bit of oil on to the frying pan 8.Put the marinated chicken on the frying pan with the
onion 9.Heat the chicken and onion until it is cooked well. 10. Put 4 wrap breads into the microwave and wait 20 seconds. Then take the bread out 11. Put the pieces of chicken into the wrap along with tomato, lettuce and cheese 12.Enjoy
Nutritions Carbohydrate: Carbohydrate is a nutrient that provides the body with energy is is used to make fat. The foods carbohydrates are found in are pasta, bread and other foods with wheat. We are supposed to consume about half of your daily intake’s worth of carbohydrates. Protein: Protein is a large molecule that helps the body grow muscles. Lipids: Lipids are a fatty acid which helps fat grow Vitamin: Vitamins can be in many forms. e.g. Vitamin A, Vitamin B, Vitamin C, Vitamin D and Vitamin E. These all help the body in many ways such as improved eye sight, better skin and more. Mineral: Mineral is a inorganic substance needed by the human body to grow and stay healthy. Water: Water is the liquid that lets life live and our bodies are 70% water. Waters functions are to hydrate the body. Fibre: Fibre is a nutrient that is found in cereals and all wheat products. It helps our body to stay healthy.
Digestive system First you chew and swallow the food or liquid you have just drank or eaten. Swallowed food is pushed into the esophagus, which connects the throat above with the stomach below and travels into the stomach.The stomach has three things to do. First, it stores the swallowed food and liquid. To do this, the muscle of the upper part of the stomach relaxes to accept large volumes of swallowed material. The second job is to mix up the food, liquid, and digestive juice produced by the stomach. The lower part of the stomach mixes these materials by its muscle action. The third task of the stomach is to empty its contents slowly into the small intestine. Several factors affect emptying of the stomach, including the kind of food and the degree of muscle action of the emptying stomach and the small intestine. Carbohydrates, for example, spend the least amount of time in the stomach, while protein stays in the stomach longer, and fats the longest. As the food dissolves into the juices from the pancreas, liver, and intestine, the contents of the intestine are mixed and pushed forward to allow further digestion. Finally, the digested nutrients are absorbed through the intestinal walls and transported throughout the body. The waste products of this process (poo) include undigested parts of the food, known as fiber, and older cells. These materials are pushed into the colon, where they remain until the poo is expelled by a bowel movement.
Taco recipe Ingredients: 8 taco bread mince meat 1/2 green capsicum 1 lettuce 1 cup of cheese 1/3 taco seasoning 1/4 water Method: 1. Put the mincemeat into the frying pan and cook until the meat is brown. 2. Add the taco seasoning and water into the mincemeat. 3. Wash the lettuce then slice the lettuce. 4. Rip out the capsicum seeds and dice the capsicum. 5. Add the diced capsicum to the mincemeat. 6. While the taco mix is cooking put the taco bread into the oven and bake for a minute. 7. When the taco mix has finished cooking take out the bread and put the taco mix, lettuce and cheese into the taco bread 8. Enjoy!!
Cheese and spinach triangle Ingredients: 80 grams of feta 80 grams of ricotta 8 sheets of fillo pastry 180g of spinach Method: 1.Mix the feta, ricotta and spinach in a mixing bowl and mash them all together. 2.Defrost the pastry. 3.Make the pastry flat on the table. 4.Spread oil on the pastry. 5. Put another sheet of pastry on top of the one you oiled. 6. Repeat steps 4 and 5 until there are 4 layers. 7. Once all 4 layers are oiled, put some spinach mix onto the corner of the pastry. 8. Fold the pastry on top of the area you put spinach mix on in the shape of a triangle. 9. Repeat step 8 three times. 10.Put the triangle in the oven and wait 5-10 minutes until it is a golden brown colour. 11.Take out of oven and enjoy.
The Eatwell plate The eat well plate is to show how much we should be eating out of each food group. For example in the picture below it shows how much vegetables we should be eating compared to dairy.
The benefits of the Eatwell plate is that many people do not know how much meat or starchy products they should eat. Eatwell plate helps them to see how much they should intake. My diet is similar to the recommended diet showed by the Eatwell plate but I could improve by eating less sugary products and more dairy. I eat plenty of bread and rice each day but not as much milk and cheese.
The food pyramid The food pyramid is used to show how many servings of each food group is needed by our bodies. This is similar to the Eatwell plate but the food pyramid shows servings.
The benefits of the food pyramid is that it shows many people the way to eat and how to eat healthy. I eat the recommended quantity of vegetables,fruit and cereals but may need to have more dairy and meat.
Chicken and corn volauvant Ingredients: 4 volauvants bowl of corn cup of cream 1 chicken breast Method: 1. Slice the chicken into little cubes 2. Mix the corn and cream into a bowl 3. Put the diced chicken onto a frying pan and cook until white 4. When cooked, mix the chicken pieces with the cream and corn and mix until all the things are the same colour 5. Put the mix into the volauvants center and fill to the top. 6. Repeat this four times 7. Put the chicken and corn filled volauvants in the oven and bake for a few minutes 8. Take them out of the oven and enjoy
Bacon and egg Ingredients: 4 pieces of bacon 4 eggs Method: 1. Put the egg into a bowl and mix 2. Then put the egg in the microwave for 1 minute 3. Put the bacon in the frying pan and fry until cooked 4. Take the egg out of microwave 5. Toast bread 6. Put egg on bread 7. Put bacon on bread 8. Enjoy
Banana muffin Ingredients: 1 banana 1 cup of cinnamon 1 cup of sugar 1 cup of flower
Method: 1. Cut the banana into peices 2. Shred the butter into the bowl 3. Put the egg into the bowl 4. Add the flower 5. Put the banana into the bowl\ 6. Mix 7. Put into tray 8. Bake 9. Eat
Ham and cheese pie Ingredients: 4 hams cheese pastry
Method: 1. Put the ham and cheese and mix it together 2. Mould the pastry into the baking tray and pour the ham mixture into it 3. Cook 4. Take out and eat
Pikelets Ingredients: 1 cup of flower 1 egg 1 cup of milk 1 cup of cream
Method: 1. Put the egg, flower and milk together 2. Mix into a mixture 3. Mix the cream 4. Put on fry pan 5. Cook 6. Eat
Chocolate strawberries Ingredients: 450g milk chocolate 750g large strawberries
Method: 1.Wash and dry the strawberries 2.Line a baking tray with baking paper. Break milk chocolate into pieces and place into a heat-proof bowl. 3.Fill a saucepan with 1/3 water. Boil. Reduce heat to low. Place chocolate bowl over saucepan (don't let bowl touch water). Stir with a wooden spoon until smooth. Dip the strawberries into chocolate. Place onto tray. Refrigerate until set.
Banana pancakes Ingredients: 125g plain flour 90g wholemeal flour 1/4 teaspoon salt 2 1/2 teaspoons baking powder 2 tablespoons caster sugar 1 1/3 cups (340ml) buttermilk 2 small ripe bananas, finely chopped Method: 1.In a large bowl, mix plain flour, wholemeal flour, salt, baking powder and sugar. Stir in buttermilk and bananas just until moistened. 2. Heat a lightly oiled frying pan over medium high heat. Pour or scoop the batter onto the pan, using approximately 60ml for each pancake. Brown on both sides and serve hot.
Fruit salad Ingredients: 600g pineapple, peeled, chopped 800g rockmelon, chopped 800g seedless watermelon, chopped 250g strawberries, hulled, quartered 200g seedless green grapes 200g seedless red grapes 4 passionfruit, halved 1 tablespoon lime juice
Method: 1.Mix them all together and serve
French fries Ingredients: 2 1/2 pounds russet potatoes, peeled 1 cup all-purpose flour 1 teaspoon garlic salt 1 teaspoon onion salt 1 teaspoon salt 1 teaspoon paprika 1/2 cup water, or as needed 1 cup vegetable oil for frying Method: 1.Slice potatoes into French fries, and place into cold water. 2.Heat oil over medium-high heat. While the oil is heating, sift the flour, garlic salt, onion salt, (regular) salt, and paprika into a large bowl. 3.Stir in enough water so that the mixture can be drizzled from a spoon. 4.Dip potato slices into the batter one at a time, and place in the hot oil so they are not touching at first. The fries must be placed into the skillet one at a time, or they will clump together. Fry until golden brown and crispy. Remove and drain on paper towels.
Pannetotne french toast with berries Ingredients: 3 eggs 1/3 cup (80ml) thin cream 1/3 cup (80ml) milk 2 tbs caster sugar 1/2 tsp vanilla extract 2 1.5cm-thick rounds of panettone* (cut across horizontally), quartered 250g frozen mixed berries, thawed 2 tbs icing sugar, plus extra to dust 40g unsalted butter Thick cream or yoghurt, to serve Method: 1.In a wide, shallow bowl, beat eggs, cream, milk, sugar and vanilla. Add the panettone, turn and leave to soak for 10 minutes, pressing down from time to time to soak up the batter 2.Meanwhile, place half the berries in a blender with icing sugar and 1 tablespoon water. Blend until smooth. Combine with remaining berries and set aside. 3. Heat half the butter in a non-stick frypan over medium heat. Drain excess egg mixture from half the panettone slices and cook for 1-2 minutes each side until golden. Keep warm while you repeat with remaining butter and panettone. 4.To serve, place two slices on each plate, dust with icing sugar, and top with berries and a bit of cream.
Sausage rolls Ingredients: 1 tablespoon olive oil 2 red onions, halved, thinly sliced 1 1/2 tablespoons brown sugar 2 sheets frozen ready-rolled puff pastry, partially thawed 1 egg, lightly beaten 8 thick beef sausages tomato chutney and salad greens, to serve Method: 1.Preheat oven to 200째C. Line a baking tray with baking paper. Heat oil in a non-stick frying pan over mediumhigh heat. Add onions and cook for 10 minutes. Add sugar. Cook, stirring, for 5 minutes. Set aside for 5 minutes to cool. 2.Cut each pastry sheet into 4 squares. Place 1 square on table. Brush 1 edge with egg. Spread 1 tablespoon onion mixture over pastry. Top with 1 sausage. Roll up pastry to enclose sausage, with egg-brushed edge on top. Press to secure. Place, seam side down, on tray. Repeat with other pastry, egg, onion mixture and sausages. Brush tops with egg. Score with a knife. 3.Bake for 20 to 25 minutes or until sausages are cooked through and pastry is a golden colour.
Chocolate mousse Ingredients: 225g dark chocolate (70% cocoa solids tastes the best) 300ml thickened cream Method: 1Break up the chocolate into chunks, and place in bowl over hot water. Allow chocolate to melt slowly then stir carefully to combine. 2.Meanwhile, whip the cream until just short of "whipped into peaks" stage, the resulting mousse will be a bit thick. 3.Pour melted chocolate into cream. 4.Fold chocolate into cream. 5.Transfer into glass dish, and place in fridge for a while - 30 minutes or until firm enough to spoon into 4 small serving dishes.
Baked custard tarts Ingredients: 2 tablespoon Custard Powder 2 tablespoon Caster Sugar 1 cup milk 2 sheets Puff Pastry, Thawed
Method: 1.Preheat oven to 200°C. Grease 1⠄4 cup capacity, 12-hole patty cake tin. 2.Place custard powder and sugar in a small saucepan. Add enough milk to form a paste. Pour in remaining milk, whisking until combined. Heat on low, stirring constantly, until thick. Remove from stove and cool. 3.Cut 12 x 7cm rounds from pastry. Ease each round into prepared tin. Fill with custard. Bake for 15 mins, until puffed and golden. Cool in tin.
Chocolate cake Ingredients: 1 cup self-raising flour, sifted 1/3 cup cocoa, sifted 1 cup castor sugar 1/3 cup butter, softened 1/2 cup milk 2 eggs Method: 1.Preheat oven to 180ยบC and grease cake tin 2. Place all the ingredients in a bowl and mix for a few minutes 3.Pour the mixture into the cake tin and bake for 40 minutes