FORMULA OF
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FORMULA OF
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Introduction a
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Microwave food, fast food, and packaged cookedfood are very easy to get and can be really cheap. It can make people tend to forget that those foods are not necessarily nutritious and healthy. Over consuming ready food such as those, can lead to obesity and unhealthy life.
To have a balance healthy life, people need to know a balance meal based on their physic (gender, height, weight, health). For example, one should consume more than the other because of the height, or one should consume less in order to meet the ideal weight. One of many ways to have control of the food they consume is to cook from scratch. But unfortunately, many people nowadays do not know how to cook.
c Cooking for some people can be very complicated. Available cooking recipes can be hard to understood because they are meant for people who normally cook at home. However, with simple observation, cooking is like learning elementary physic or mathematic. It uses simple formulas. Formulas of cooking involve 3 main aspects: materials (the food groups), tools (the cooking equipment), process (the cooking methods).
d The Formula of Cookery is a book that illustrates the healthy and basic knowledge in cooking through symbols and colour. It aimed to change the perspective of cooking from a solid instruction manual on creating dishes to an adjustable formula in order to fulfil the need of daily nutrition with available ingredients and tools.
1 5 main food groups
2 Triangle of food
3 Eating Timetable
4 Groups of cooking equipment
5 Easy measuring
6 Measuring by hand
7 Emergency food formulas
8 Carbs
9 Cooking methods
10 Storing
11 Nutrition as battery
12 Number of calories needed in a day
5 main food groups
There are 5 main food groups: Protein, Carbs, Vegetables & Fruit, Dairy products, and Fat (including oil and simple sugar). The diagram below compares the portion of each food groups that should be consumed in a day. Keeping this portion of food in mind will fulfil daily nutrition.
35% Protein
20% Carbs
20% Vegetables / Fruit
15% Dairy Product
10% Fat
1 Meal includes Triangle of Food
Ideal meal should always contain protein, vegetables, and carbs
1 a day 8 glasses x water
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2
1
Eating Timetable
1 Breakfast
Ideally we eat 3 big meals a day and 3 small meals (in between or after) to keep the blood sugar at a stable level and to avoid hunger.
C
P +
D +
2 Fr
Snack
3 C
Lunch
P +
V +
4 Fr
Snack
F /
5 C
Dinner
P +
V +
6
4
Fr
Snack
F /
V /
5
6
Groups of cooking equipment
To put it simply, there are 3 stages of cooking in the kitchen: Preparing, Processing, and Containing. Tools listed below are essential in order to start cooking.
1 Preparing »»knife »»cutting board »»strainer »»mug / bowl »»table spoon
2 Processing »»frying pan »»boiling pan »»spatula »»ladle
3 Containing »»plate »»fork »»spoon »»bowl »»mug
Easy measuring 1 cup = 236 ml 1 cup = 16 table spoons Measuring could be done with simple equipment such as mug, tablespoon, and teaspoon.
=16x 1 table spoon = 3 tea spoons
=3x
basic
Ideal Portion
MEASURING BY HAND
Illustrations below show how hand can be use to estimate the amount of each food group one can have in his/her meal.
1
Male
3
Male
Female
Female
2 x 1 x
entire thumb of
2 x 1 x
cup of
F
Fr
D
C
2
Male
4
Male
Female
Female
2 x 1 x
palm of
2 x 1 x
fist of
P
V
Spaghetti measuring
Hand can also be use to measure dry spaghetti to avoid over cooking. Index finger and thumb can be used to measure dry spaghetti for up to 3 people as illustrated below.
3
2
2
1
Dried spaghetti for 2 people
1
Dried spaghetti for 1 person
3
Dried spaghetti for 3 people
C
Fr
C
+
V +
e.g. porridge + (banana + apple)
P +
F +
S +
e.g. bread + arugula + salmon slice + butter + pepper
Emergency food formulas
These examples of emergency food formulas help to creatively combine different food groups to easily make something eatable.
1 2 3 4
C
V +
P +
F +
e.g. warp + lettuce + egg + avocado
D
C +
S +
e.g. cheese + oat cookie + pepper
P
S
C
+
e.g. boiled egg + salt and pepper
01;00
F +
D +
C +
P +
W +
+
e.g. noodle + napa cabbage + bean sprouts + boiled in water
5 6 7
P
V +
+
e.g. raw egg + melt butter + milk + small slices of bread + 1 min heat
Carbs
The next couple of pages show basic guides to cook various types of carb with a cup as the measuring tool.
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»» Bread »» Oat cookie »» biscuit
0minute
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1/2 cup Oat 1 cup of boiled water / milk
10minute
+
C +
2/4 cup or 3/4 cup Pasta
C
+
+
1 grip of Spaghetti**
boiled water
boiled water
12minute
12minute
** See spaghetti measuring page
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C +
1/4 cup Couscous
C
+
+
1/4 cup Rice
1/3 cup Boiled water
1/2 cup Boiled water
10minute
12minute
+
C +
Potato/Sweet Potato
C
+
+
Potato/Sweet Potato
Oil
Cold Water
25minute
25minute
+
Cooking methods
There are 2 types of cooking method. Dry heat cooking uses oil, while moist heat uses mainly water or other liquid.
DRY HEAT
Tools option
Liquid option
»» Grilling & Broiling »» Roasting & Baking »» Sautéing& Pan-Frying
»» Grill »» Oven pan »» Frying pan
»» Olive oil »» Butter »» Vegetables oil
MOIST HEAT
Tools option
Liquid option
»» »» »» »»
»» Boiling pan »» Steamer »» Sauce pan
»» Water »» Milk »» Wine
Poaching Boiling & Simmering Braising & Stewing Steaming
basic
DRY HEAT
P
S +
Grilling & Broiling
C
1
V +
Roasting & Baking
P
C
V +
+
2
Oil is not necessary
Oven is required
Fire has a direct contact with the food
1
2
SautĂŠing & Pan-Frying
Deep 3 a
Fast cook in various amount of oil
Shallow P F
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V
S +
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P C
V +
a
b
c
3
Dry c
P
S +
C
V +
basic
MOIST HEAT W
S
P +
+
Poaching
C
1
V +
C +
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Braising & Stewing
P +
a 2
Cooking in boiling water
Slow cook in medium amount of water
S +
P +
a
1
2
P
S
P
+
Boiling & Simmering
C
3
Steaming
V +
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4
W
Food completely covered by water
Food does not have direct contact with the water
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4
S + V +
W
Storing
Cool storing in the fridge is used for most of food groups and left over food that need to be kept fresh. Dry storing is for unprocessed carbs, dry seasoning, oil, and other food group that doesn’t need to be kept fresh. Keep all food sealed and covered to avoid crosscontamination. Avoid placing dairy products on the door (cool storing 6 7 8 ) to make it last longer.
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Ice cream
Frozen vegetables
Fish / Meat
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Item to be chilled
Dairy product
Juice
Dry sweets
Eggs
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3
Dip & Cheese
Cake
Paste / Jam
Seasoning
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Butter
1
Vacuum sealed veg.
Fruit
Water
Juice
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Deli meat
Berries
Left over
Cool Storing
Keep it sealed and covered
Bottle Plastic or Glass
Simple sugar
Bread
Vacuum sealed Warp
3
Seasoning
Banana
Oil
Dry grain
Dry Storing
Seasoning
2
Seasoning
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Nutrition as our battery
Just like robots, human also needs energy to stay working. The energy unit is called calorie. To gain enough calories, people need to eat. However, good meal should contain not only enough calories, but also good nutrition that can be gained by consuming good portion of the 5-food groups daily. The essential nutrition are Vitamin, Mineral, Carbohydrate, Protein, Fat, and Water.
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cal
Number of calories needed in a day
Calories to get should be equal to calories to spend on daily activity. To count calories intake a person needs in a day, 5 aspects that need to be considered are gender, height, weight, age, and activity level.
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BMR Basal Metabolic Rate
Basal Metabolic Rate (BMR) is the rate of energy a person burns on their daily activity. BMR result of each person depends on their gender, weight, height, and age
W H A
Calories needed = 1
2
cal
BMR
x
2
AFL
ALF Activity Level Factor
Types of ALF
Level of activity in a week
Value
1.2 1.375 1.55 1.725 1.9
Sedentary Lightly active Moderate active Very active Extremely active
= weight (pounds) = height (inches) = age (year)
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66 + ( W x 6.23 ) + ( H x 12.7 ) - ( A X 6.8 )
655 + ( W x 4.35 ) + ( H x 4.9 ) - ( A X 4.68 )
male BRM
Female BRM
FORMULA OF
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caroline peni Š2014
Special thanks to: louise bird James Smith Samuel Sulaiman hampton prints