The Practical Nutrition and Cooking Workbook
4 Week Nutrition and Cooking Workshop Guide Information Self-Assessments Activities Quizzes Recipes
About this Workbook This practical workbook provides a 4 week session plan to support anyone wanting to run a nutrition or cooking group.
Resources and Recipes Each week is based on different nutrition themes and contains resources such as quizzes and activity sheets, as well as self assessment tools and easy to follow picture recipes. Answers to the quizzes and activity sheets can be found at the back of this workbook. These activity sheets can be photocopied and handed out as individual activities. Further materials and resources, such as basic nutrition and healthy eating information, have been included with this workbook to support individuals facilitating the sessions. For more information see Food Standards Scotland – Eatwell Guide – Information Booklet online at:www.foodstandards.gov.scot/downloads/Eatwell_Guide_Booklet_-_new.pdf
Food and Well-being Practical cooking and nutrition workshops offer people the opportunity to learn new cooking skills and techniques, as well as encouraging social interaction. It also provides a supportive environment to learn about growing and making nutritious food. The food we eat can directly affect our mood but learning to grow and cook food can also have positive mental health benefits leading to an increase in confidence and self esteem.
Further Support and Websites At the back of this workbook there is a list of websites. This is where you can find more information on healthy eating, cooking, resources and more recipes.
Happy Cooking! Happy Learning!
Contents Page Week 1 • • • • •
Pledge / Learning Contract Activities - H Diagram and Confidence and Knowledge Ladders/Scales Quiz - Food Hygiene Activity – Germ-O-Meter - Cooking Temperatures – What you should know! Things to consider before you start cooking.
•
How To...Cook Recipes Lentil Soup Chicken Fajitas Fruit Scones
Week 2 • •
Eatwell Guide – The key nutrition messages. Facilitators can find out more about the Eatwell Guide and the various food groups in the Food Standards Scotland - Eatwell Guide Booklet. This was included alongside this workbook. Or check it out online at: www.foodstandards.gov.scot/downloads/Eatwell_Guide_Booklet_-_new.pdf
• •
Activity – Food Diary and Eatwell Guide - Food Groups Quiz – Food and Health
•
How To...Cook Recipes Red Pepper and Tomato Soup Tomato Meatballs Fruity Flapjacks
Contents Page Week 3 • •
Store Cupboard Essentials and Savvy Storage Activity – Make your own meal – What’s for dinner?
•
How To...Cook Recipes Leek and Potato Soup Sweet Potato and Lentil Curry Banana Pancakes
Week 4 • • •
Activity – Body Map Food and their Functions Revisit the Confidence and Knowledge Scales from Week 1
•
How To...Cook Recipes Pumpkin Soup Bolognaise Banana Loaf
Week 1 •
Pledge / Learning Contract
•
Activities - H Diagram and Confidence and Knowledge Ladders/Scales
•
Quiz - Food Hygiene
•
Activity - Cooking Temperatures – What you should know!
•
Things to consider before you start cooking – Personal Hygiene
•
How To...Cook - Recipes
–
Lentil Soup
–
Chicken Fajitas
–
Fruit Scones
Pledge & Ground Rules This is a mutual agreement between you and your group facilitator. It aims to formalise your commitment to this nutrition and cooking course. I ______________________ agree to attend this programme for a total of ____ weeks or sessions. I understand that this programme is designed to provide me with support, knowledge and skills around food, nutrition and cooking. I understand that this involves: • • • •
Attending the group classes, every week. Contributing to the activities and group tasks, as and when required or asked of me. Communicating effectively with the other group members to ensure all tasks and activities are completed. Reading through and following the instructions and the personal hygiene and food safety rules, prior to and during cooking sessions.
Confidence and Knowledge Scales This activity should be carried out on the first week of this course then repeated on the last week of the course. It will help you see how far your cooking skills and nutrition knowledge have developed over the 4 weekly sessions.
Complete Before Session 1
Confidence Scale Cooking a Meal from Scratch How confident are you about cooking a meal from scratch? 1 2 3 Not Confident
4
5
6
7
8
9 10 Very Confident
Knowledge Scale Food and Nutrition Knowledge My knowledge about food and nutrition is? 1 2 Limited
3
4
5
6
7
8
9 10 Excellent
Use this H-Diagram Activity to explore and examine your eating habits and food choices in more detail.
What makes it easier to make healthier food choices?
How much control do you have over what you eat?
No Control 0
Full Control 10
Can you identify changes you could make to your diet? 1. 2. 3. 4. 5.
What makes it difficult to make healthier food choices?
Food Hygiene Quiz Read through the following statements and circle if they are true or false 1. If food looks ok and smells ok, it’s safe to eat
A. True B. False 2. Eating food after the best before date, won’t harm you A. True B. False 3. Plastic chopping boards are more hygienic that wooden ones A. True B. False 4. Chicken is okay to eat pink in the middle, as long as it is white on the outside A. True B. False 5. Food poisoning isn’t serious; it’s just an upset stomach A. True B. False
6. Steaks are okay eaten rare, as long as the outside is brown A. True B. False 7. It’s best to serve burgers pink in the middle A. True B. False 8. Cooked rice can’t be kept as long as other leftovers A. True B. False
Answers can be found at the back of this workbook. (Source: Questions and Answers – Food Standards Agency – Food Safety – What do you know?)
Write temperatures in the blank boxes below, then draw an arrow from the words to the correct temperature on the Germ-O-Meter. Write Temperature Here
Boiling Temperature
Celsius ⁰C
63 ⁰C
100⁰C
Reheating Temperature Cooking Temperature
Danger Zone
Body Temperature
5 - 63⁰C
5 ⁰C
Fridge Temperature Freezer Temperature Answers can be found at the back of this workbook. Always keep perishable foods stored at temperatures out of the danger zone to prevent the growth of harmful bacteria.
Danger Zone 5 - 63 ⁰C
Things to consider before you start cooking Personal Hygiene • Wash and dry your hands thoroughly before handling food, after handling raw foods, if you cough, sneeze, blow your nose or go to the toilet. Its good practice to wash and dry you hand thoroughly and frequently during cooking. • Never cough or sneeze over food or where food is being prepared or stored. • Wear clean clothing and use a clean apron and tie back long or medium length hair. • Long sleeves should be rolled up to the elbow and any jewellery should be removed. • Blue plasters to be applied to any cut or sores or vinyl / latex gloves to be used for more extensive injuries. • Nail polish should be removed. • No participant who is feeling sick or unwell or who is recently recovering from sickness or diarrhoea to be permitted to enter the food preparation / cooking area.
You may not have time to cook all three recipes during the one session – You can pick and choose from the recipes throughout this workbook, depending on the times you have available. For instance you may want to choose a soup and a dessert or if you have more time you could cook a soup and a main.
Week 2 •
Eatwell Guide – The Key Nutrition Messages
•
Activities – Food Diary and Eatwell Guide - Food Groups
•
Quiz – Food and Health
•
Things to consider before you start cooking – Basic kitchen and knife skills
•
How To...Cook - Recipes –
Red Pepper and Tomato Soup
–
Meatballs
–
Fruity Flapjacks
Activity Food and Drinks Diary Record everything you ate and drank yesterday, be as accurate and descriptive as possible and you will learn more about your eating habits.
TIME Breakfast
Mid Morning
Lunchtime
Mid Afternoon Evening Meal
Supper
What I ate and drank yesterday
Using your completed food diary from the previous page, write down ALL of the foods and drinks you consumed into the correct food group section below.
Activity - Eatwell Guide and Food Groups
Food and Health Quiz Read through the following statements and circle the correct answer 1. What food group should meals be based on? A) Potatoes, bread, rice, pasta and other starchy carbohydrates B) Beans, pulses, fish, eggs, meat and other proteins C) Dairy and alternatives 2. How many portions of fruit and vegetables should adults eat each day? A) Less than 2 B) 2 – 4 C) 5 or more 3. How many portions of fish should adults eat each week? A) None B) 2 portions, one being oily fish C) 4 portions 4. How many grams of salt is the recommended daily allowance for adults in the UK? A) 2 grams B) 6 grams C) 10 grams 5. How many glasses of fluid should an adult drink each day? Eg diluting juice, water, tea, coffee.. A) Less than 3 B) 3 – 5 C) 6 – 8+ 6. Which of these foods count towards your five-a-day? A) Pasta B) Orange Juice C) Potatoes 7. How often should adults and children eat breakfast? A) Everyday B) Most days C) Never
Answers can be found at the back of this workbook.
Week 3 •
Store Cupboard Essentials – Information Sheet
•
Activities – What can you make with the food you have?
•
How To...Cook - Recipes –
Leek and Potato Soup
–
Sweet Potato and Lentil Curry
–
Banana Pancakes
Store Cupboard Essentials For Cheap and Easy Meals Dried Foods Flour: Self Raising, Plain, Wholemeal Baking Powder Dried Fruit Porridge Oats Pasta Rice Couscous Noodles Lentils Split Peas
Tinned Foods Tinned Tomatoes Tinned Potatoes Baked Beans Kidney Beans Tinned Fruit in Juice Tinned Tuna Tinned Sardines Tinned Mackerel Tinned Pulses Tinned Chickpeas Tinned Vegetables
Flavourings Black Pepper Herbs – Mixed Herbs, Parsley Spices – Paprika, Coriander, Cumin, Chilli Flakes, Chinese 5 Spice Curry Powder Chilli Powder Stock Cubes Salt
Sauces and Miscellaneous Oils Soy Sauce Sweet Chilli Sauce Tomato Sauce Balsamic Vinegar Tomato Purée Garlic Purée
Simple, creative recipes that uses the foods you have – will not only save you time and money but it will also help reduce your food waste, which will help save the plant in the long term. Find more information on store cupboard items and what dishes to use them in at the back of this workbook.
Activity What food do you have? What’s in your fridge and freezer?
What’s in your cupboards?
•
•
What fruit and vegetables do you have? •
What can I make with the foods that I have?
Activity What food do you have and what can you make ?
Chicken Fajitas
Sausages
Sausage Sizzler
Chicken
Vegetables and Pulses
Get Creative in the Kitchen Add more arrows, for the more recipe ideas that you have! This exercise shows how we can make the most of the foods we have, reduce food waste and save money! For more information on how to reduce your food waste visit: www.scotland.lovefoodhatewaste.com
Looking for more recipe ideas? Visit Community Nutrition Website www.nhsforthvalley.com/nutrition Then choose ‘Food, Cooking and Growing’ for more recipe ideas.
Let’s Make A Bite To Eat This fun, food flipbook will give you ideas and inspiration on how to put simple everyday ingredients together to create tasty meals and snacks. Find this interactive resource online : www.abitetoeat.org.uk If you would prefer a paper copy of this resource, please email us on fv.fvcommunitynutrition@nhs.scot How to...Cook & Six Step Recipes These recipes are easy to follow and use pictures to show each step of the recipe. They use only a few basic ingredients and can help you create healthy, nourishing family meals.
For more recipe and meals ideas, see the websites at the back of this workbook.
Week 4 •
Activity – Body Map – Foods and their Functions
•
Quiz – Food Labelling
•
How To...Cook Recipes –
Pumpkin Soup
–
Bolognaise
–
Banana Loaf
Answers to this activity can be found at the back of this workbook.
Food Labelling Quiz Read through the following statements and circle the correct answer 1. There is a legal requirement to provide information on food labels.
A. True B. False 2. How should the list of ingredients be presented? A. In descending order of weight B. In alphabetical order C. In the order the ingredient was added to the product 3. Which of the following describes a 'best before' date? A. It is mostly about quality of the food, not the safety B. Foods are not safe to eat after this date C. They are found mostly on perishable foods e.g fresh chicken or dairy foods 4. It is compulsory to have the traffic light system on all food items. A. True B. False 5. Allergens must be highlighted in the ingredients list A. When their weight is over a certain amount B. When the foods are mostly based on the allergen C. At all times 6. Which of the following best describes a ‘use-by’ date A. Food are not safe to eat after this date B. This date is about quality of the food not safety C. This date is found on perishable food items
Answers can be found at the back of this workbook. For further information on nutrition labels and how to make healthier choices - see the ‘Label it’ worksheet, produced by Food Standards Scotland. This can be found at the back of this workbook.
Confidence Scales Cooking a Meal from Scratch • Go back to page 7 and put your week 1 score below How confident were you about cooking a meal from scratch? 1 2 3 Not Confident
4
5
6
7
8
9 10 Very Confident
• Complete after Session 4 – How confident are you now about cooking a meal from scratch? 1 2 3 Not Confident
4
5
6
7
8
9 10 Very Confident
Knowledge Scales Food and Nutrition Knowledge • Go back to page 7 and put your week 1 score below My knowledge about food and nutrition was? 1 2 Limited
3
4
5
6
7
8
9 10 Excellent
• Complete after Session 4 My knowledge about food and nutrition is now? 1 2 Limited
3
4
5
6
7
8
9 10 Excellent
Now compare your scores from week 1 to week 4!
Week 1
Food Hygiene Quiz Answers
1. If food looks okay and smells okay, it’s safe to eat B. False – A food can look, taste and smell fine but it can still contain enough food poisoning bacteria to make you very sick. Stick to the ‘Use-By’ date and storage instructions on the packet. 2. Eating food after the best before date, won’t harm you A. True – Food will be safe to eat after the best before date but may not be at it’s best. It’s flavour and texture might not be as good. Best before dates appear on foods such as – dried foods – pasta or rice, tinned foods, biscuits and crisps. 3. Plastic chopping boards are more hygienic that wooden ones B. False – There is no strong evidence to suggest that one type of chopping board is more or less hygienic than another whether plastic, wooden or glass. What is important is that they are cleaned properly after every use and are replaced if ever damaged. 4. Chicken is okay to eat pink in the middle, as long as it is white on the outside B. False – Chicken is fully cooked when it is steaming hot in the middle, and there’s no pink chicken to be seen and the juices should run clear. Chicken should be a minimum of 75⁰C in the centre. To make sure the meat is cooked, use a food thermometer. 5. Food poisoning isn’t serious; it’s just an upset stomach B. False – Although most cases of food poisoning are mild and last only a day or two, some cases can be more serious and some cases even life threatening. Avoid food poisoning by remembering the simple 4 C’s – Cleaning, Cooking, Chilling and Cross-Contamination. 6. Steaks are okay eaten rare, as long as the outside is brown A. True – Steaks are safe to eat rare. Whole cuts of meats such as lamb or beef steaks, cutlets and joints only tend to have any germs on the outside – so as long as you fully cook the outsides then any germs will be killed. 7. It’s best to serve burgers pink in the middle B. False – Unlike steaks, burgers and sausages are made from meat that is minced – so germs will be spread throughout the product and not just on the surface. This means these products must be fully cooked all the way through. Remember to check the thickest part of the burger to check there is no pink meat and that it is steaming hot throughout and that juices run clear. 8. Cooked rice can’t be kept as long as other leftovers B. True – Leftover cooked rice is fine to eat as long as it’s cooked and refrigerated quickly after cooking and eaten within 24 hours. If reheating rice make sure you heat up to a minimum of 82⁰C and until the centre is piping hot. Always reheat leftovers until steaming hot and do not reheat rice more than once.
(Source: Questions and Answers – Food Standards Agency – Food Safety – What do you know?)
Below are some important temperatures to remember! Important Temperatures
Celsius ⁰C
63 ⁰C Danger Zone
Boiling Temperature
100⁰C
Reheating Temperature
82 ⁰C
Cooking Temperature
5 - 63⁰C
5 ⁰C
75 ⁰C
Body Temperature
37 ⁰C
Fridge Temperature
1 - 4⁰C
Freezer Temperature
-18 ⁰C
Always keep perishable foods stored at temperatures out of the danger zone to prevent the growth of harmful bacteria.
Danger Zone 5 - 63 ⁰C
Week 2
Food and Health Quiz Answers
1. What food group should meals be based on? A) Potatoes, bread, rice, pasta and other starchy carbohydrates – Starchy foods should make up around a third of the food we eat, they are a good source of energy, as well as other nutrients including fibre. Choose higher fibre wholegrain varieties whenever you can. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. 2. How many portions of fruit and vegetables should adults eat each day? C) 5 or more - Most of us don’t eat enough fruit and vegetables. They should make up over a third of the food we eat each day. Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced. 3. How many portions of fish should adults eat each week? B) 2 portions – Adults should try to eat at least 2 portions of fish each week. One of them should be an oily fish, such as mackerel, salmon, sardines. 140g of fish counts as one portion, that’s roughly the same size as the palm of your hand. 4. How many grams of salt is the recommended daily allowance for adults in the UK? B) 6 grams - Adults should have no more than 6g of salt each day. This is the same as one teaspoon and includes the salt already added to any food you buy. Make sure you check the food labels and opt for the low salt versions whenever you can. 5. How many glasses of fluid should an adult drink each day? C) 6 – 8+ glasses – Water, lower fat milk, sugar-free drinks including tea and coffee all count. Limit pure fruit juice or smoothies to a total of 150ml a day and drink these drinks only at meal times. Plain tap water is a healthy and cheap choice to quench your thirst – it contains no calories and no sugars that can damage teeth. If you don’t like plain water, try sparkling water, sugar free flavoured water or add a splash of sugar free diluting juice. 6. Which of these foods count towards your five-a-day? B) Fruit Juice – A 150ml glass of fruit juice or smoothies count as a maximum of one portion a day. 7. How often should adults and children eat breakfast? A) Everyday – Everyone should try to eat breakfast every day. It not only kick starts your day by providing your body with essential nutrients, but it can also help you to concentrate and focus better on tasks throughout the day.
Store Cupboard Essentials
Remember Follow the storage It’s a good idea to keep your kitchen cupboards well stocked – instructions Basic store cupboard essentials are the starting point for quick, easy and low cost cooking. on the packaging. Tinned Foods Tinned Tomatoes – Can be the basis of a simple pasta sauce or can be added to bolognaise, chilli or a vegetable curry. If you like a smoother texture use a carton of tomato passata. Tomato Purée – Use to create pizzas, pasta sauces, lasagne or in tomato based soups… Once opened, keep in the fridge and follow storage instructions. Tinned Beans – Such as baked, kidney or cannellini beans are great to bulk out soups, stews, casseroles and chilli. They are full of protein and fibre. Tinned Fish – Tuna, salmon, mackerel or sardines – Use these for a simple sandwich filler, toast topper , as a baked potato filling or flake through rice or pasta. Tinned Potatoes – Are ready cooked and easy and quick to heat and add to any meal or have cold with a salad or add to soup,
Dried Foods Rice - This is a cheap, basic food that will fill you up. Try brown rice - it‘s better for you and has more flavour but it does take longer to cook. Pasta – Opt for the wholewheat pasta, it’s more filling and can be used as the basis of a pasta dish or as an accompaniment to a main meal or even try cold in a pasta salad. Lentils and pulses – Are a good standby for soups, curries and casseroles. Herbs and spices - Adds flavour to dishes so you can add less salt. Mixed herbs, parsley, curry or chilli powder, black pepper and stock cubes (Look out for reduced salt versions)– These can be added to main dishes or soups to add flavour instead of adding salt. Flour – Plain or self raising flour is useful to have to make scones, pancakes or bake a cake. Dried Fruits - such as raisins, sultanas or apricots can be added to your breakfast or to curries, casseroles or through rice as a cold salad.
Other Foods Oils – Choose vegetable oils such as rapeseed, sunflower and olive oil they are a healthier option than cooking with butter, lard or ghee. But try not to use too much. Garlic - Whether it’s fresh garlic bulbs, garlic puree or paste, great to add to curries, stir fries Vinegar – Add to sauces and stews or over a salad. Soy Sauce – Great for stir-fries and for adding a salty flavour to dressings and marinades. Use sparingly. Lemon or Lime Juice – Great to squirt into dishes such as fajitas giving an extra tangy flavour.
Activity What food do you have and what can you make ? Sausage Pasta
Sausage Sizzler
Sausages
On a hot dog roll
Chicken Fajitas Sausage Omelette Chicken Casserole
Chicken
Chicken Stir-Fry
Scotch Broth Soup
Chicken Pasta
Sweet Potato and Lentil Curry
Vegetables and pulses
Vegetable Pasta
Vegetable Chilli
Get Creative in the Kitchen Add more arrows, for the more recipe ideas that you have! This exercise shows how we can make the most of the foods we have, reduce food waste and save money!
Week 4
Food Labelling Quiz Answers
1. There is a legal requirement to provide information on food labels. A. True – Manufacturers MUST display a label on all foods and drinks – they must be clear and easy to read and understand, easily visible and not misleading to the consumer. They MUST list the ingredients if the product has 2 or more ingredients (including any additives). 2. How should the list of ingredients be presented? A. In descending order of weight – Ingredients MUST be listed in order of weight, with the main ingredient first. 3. Which of the following describes a 'best before' date ? A. It is mostly about quality of the food, not the safety – Best Before dates appears on a wide range of dried, tinned and other foods such as crisps and biscuits. When the date is passed, it doesn’t mean that the food will be harmful, but it might begin to lose its flavour and texture. 4. It is compulsory to have the traffic light system on all food items. B. False – Traffic Light labelling is currently voluntary in the UK. Many supermarkets and food manufacturers have voluntarily adopted the traffic light system to make the nutritional information easier to understand at a glance, for the consumer. 5. Allergens must be highlighted in the ingredients list C. At all times – Allergens MUST be highlighted on the label using a different font, style or background colour. They must also be listed in the ingredients list. 6. Which of the following best describes a ‘use-by’ date A. Food are not safe to eat after the use-by date – A use-by date on food is about safety.. This is the most important date to remember. Foods can be eaten until the use-by date but not after. You will see use-by dates on food that goes off quickly, such as meat products or perishable foods such as meat or dairy products.
Further Information and Support Best Start Grants and Best Start Foods – There are a number of cash payments available from the Scottish Government, to help families with young children, that receive certain benefits or tax credits. Find out if you’re entitled to this benefit by calling free on 0800 182 2222. www.mygov.scot/best-start-grant Breathing Space – Free confidential phone service for anyone in Scotland over the age of 16 experiencing low mood, depression or anxiety. 0800 83 85 87 www.breathingspace.scot Citizens Advice Scotland - Looking for advice about benefits or for legal or money advice. Call free on 0800 028 1456 - Open Mon-Fri 9-5pm. They also have a Money Map where you can find sources of online support to increase your income, reduce your bills and ease the cost of daily living. www.citizensadvice.org.uk www.moneymap.scot Food A Fact of Life – Have a range of online cooking videos, easy recipes and interactive activities aimed at children but good for adults too. www.foodafactoflife.org.uk Food Standards Scotland – For further information and activities on healthy eating, food safety, information on allergens and much more. www.foodstandards.gov.scot Greener Scotland – One stop website to help you live greener and help create a cleaner, greener Scotland. Has information on how to eat greener, grow your own food, seasonal food calendar and details on how to reduce and recycle your food waste. www.cleanerscotland .org Love Food Hate Waste - Simple everyday food hacks, tips and recipes on how to make the most of your food. www.scotland.lovefoodhatewaste.com
Parent Club - Parent Club is full of useful tips and information to help feed your family. There are easy recipes, cook-a-long videos, tips for fussy eaters, meal planners and hints for healthier eating. www.parentclub.scot/topics/food-eating
Community Nutrition Website www.nhsforthvalley.com/nutrition Email: Public Health Nutrition Team: fv.fvcommunitynutrition@nhs.scot
Scan me for more information
Grow
Cook
Eat
Nourish
Flourish
© Public Health Nutrition Team, NHS Forth Valley, May 2021.
