1. Food, Nutrition and Health
School Based Assessment
Candidate name: Britania Moulton
Name of school: St. James High
Teacher: Ms. Mundle
Subject: Food, Nutrition and Health
Centre no:
Registration no:
2. Table of content
Introduction …………………………………………………………………… 3
Hygiene and Safety ………………………………………………………… 4-10
Nutrients ………………………………………………………………………. 11-12
Kitchen Planning …………………………………………………………... 13-17
Meal Planning …………………………………………………………….…. 18-24
Soup Making ……………………………………………………………….… 25-27
SBA #1 …………………………………………………………………………… 28-29
SBA #2 …………………………………………………………………………… 30-41
Meat, Poultry and Fish …………………………………………………… 42-43
3. Introduction
My name is Britania Moulton. I am seventeen years of age and a current student at the St James
High School. My experience at the St. James High school is worthwhile where I started my
vocational area in Foods and Nutrition in 7th grade. While pursing Food, Nutrition and Health I
found myself finding all ways and means to come up with balanced, attractive and presentable
meals to n every practical that comes across. Apparently, I knew I wanted to become a sous chef
at a 5-star hotel because of the love I have towards cooking. The subject Food, Nutrition and
Health is a scientific subject which I am not a big fan of science but will however do my best.
4. 3
Hygiene and safety
Name: Britania Moulton
Grade: 10A Shift 1
Teacher: Ms. Mundle
Subject: Food, Nutrition and Health
5. 4
Hygiene and safety
What is Food Hygiene and Safety? Food Hygiene and Safety indicates standard slaughtering or
harvesting, processing, storage, distribution, transportation and preparation.
6. 5
Name: Britania Moulton Date: October 28, 2020
Hygiene Activity # 1
Case Study
On August 29, 1996, the Health Department in Westmoreland notified the Authorities of a
cluster of food borne infections that occurred during August 16-20 among person who had eaten
lunch at a local restaurant on August 15. All patients reported diarrhea; 13(93%), fever; 13
(93%), abdominal cramps; 11 (79%), nausea; and five (36%) vomiting. The median incubation
period was 3 days (range
1-5 days). The cook at the restaurant reported cutting up raw chicken for the dinner meals before
preparing salads, lasagna, and sandwiches as luncheon menu items. Lettuce for salads was
shredded with a knife, and the cook wore a towel around her waist that she frequently used to
dry
her hands. Bleach solution was present.
a. Based on the symptoms, time of onset and duration of the illness, name the most likely cause
of food poisoning. Justify your decision.
Escherichia Coli (E-Coli) The cutting up of the raw chicken before preparing two salads etc.,
with the same knife from the meat was used to shred the lettuce that is cause of improper food
hygiene raw eat dripping into the lettuce
b. Which of the foods mentioned was most likely the source of the causative agent.
Raw chicken lettuce
7. 6
Name: Britania Moulton Date: October 28, 2020
Hygiene Activity # 2
Bacteria Food Sources Symptoms Prevention
E Coli
Intestinal tract of
humans and cattle
contaminated water.
Severe abdominal
pain, nausea,
vomiting, diarrhea,
intestinal
inflammation, bloody
diarrhea last 1-3
days.
Cook food
thoroughly
Avoid cross
contamination.
Practice good
hygiene.
Salmonella
Contaminated
poultry and meat.
Fecal contamination
by food workers.
Like Staphylococcus
aureus but lasts
longer. Headache
Fever, vomiting,
abdominal pain 12-
36 hours onset.
Good personal
hygiene. Proper food
storage and handling.
Staphylococcus
Food workers Nausea, vomiting,
stomach cramps
diarrhea, prostration,
1-6 hours onset.
High protein foods,
custards and desserts
made with dairy
products.
Clostridium
Porringers
Soil, Fresh meat Nausea, cramps,
stomach cramps.
Keep hot foods
Botulism
Sewage feces, soil Attacks the nervous
system, usually fatal
symptoms within 12-
36 hours of ingesting.
Discard, without
tasting, bulging or
damaged cans.
8. 1. What is the temperature range of the danger zone?
(40 °F - 140 °F)
2. What is the “danger zone” all about?
Rapid growth of bacteria takes place.
7
3. What is cross-contamination?
The process by which bacteria or other microorganisms are unintentionally
transferred from one substance or object to another, with harmful effects.
9. 8
Practical on hygiene and safety
Dish that was prepped for practical
Chicken Potato Pie
10.
11. 9
REFLECTION ON HYGIENE AND SAFETY
My goal for hygiene is to learn how to properly prepare food and learn good hygiene practices.
I learnt lot of things in hygiene such as washing your hands before the preparation of food,
ensure that your fingers nails are neatly cut and cleaned, always covering your hair and prevent
cross contamination under the topic hygiene and safety is known as the movement of bacteria
from one place to another. Some of my strengths are knowing proper food storage and that
bacteria also grows faster in warm areas and some of my weaknesses are remembering to wear
a hair cap whenever I'm in the kitchen and remembering all the different types of bacteria. I
think I have learnt what I have intended to on hygiene and unhygienic practices. We learnt as
we go alone and will improve more.
13. Name: Britania Moulton
Grade: 11A
Subject: Food, Nutrition and Health
Topic: Hygiene and Safety
Due date: November 13, 2020
TABLE OF CONTENT
What is first aid?..............................................................................................3
14. Pictures of items needed in a first aid kit….…….………….…………………………………4-8
Safety symbols and their meanings………………………………………………………………9-10
15. WHAT IS FIRST AID?
First Aid is the first and immediate assistance given to any person suffering from either a minor
or serious injury, with care provided to preserve life, prevent the condition from worsening, or
to promote recovery.
21. (x) Adhesive Tape
8
SAFETY SYMBOLS AND THEIR MEANING
Flammable- A combustible material is something that can be combust in air. Flammable
materials are combustible materials that ignite at ambient temperatures.
Corrosive- A corrosive substance is one that will damage substances with which it comes into
contact by means of a chemical reaction.
22. Toxic/Poison- Poison is a substance that can harm or even kill you. Poison refers to the harmful
substance itself, or the act of giving it to someone.
9
Explosive- Explosive is a reactive substance that contains a great amount of potential energy
that can produce an explosion of relaxation suddenly.
Radioactive- Emitting or relating to the emission of ionizing radiation of particles.
23. High Voltage- Electricity refers to electric potential large enough to cause injury or damage. In
certain industries, high voltage refers to voltage above a certain thread
10
Nutrients
24. Name: Britania Moulton
Grade: 10A Shift 1
Subject: Food, Nutrition and Health
Table of content
Introduction…………………………………………………………………………………… 2
25. Acknowledgement…………………………………………………………………………. 3
Chapter I: Vitamins………………………………………………………………………… 4
Water Soluble………………………………………………………………………………… 5
B1 (Food Sources, Function, Deficiency Disease)
B2 (Food Sources, Function, Deficiency Disease)
B3 (Food Sources, Function, Deficiency Disease)
B6 (Food Sources, Function, Deficiency Disease)
Fat Soluble………………………………………………………………………….…….…. 6
Vitamin A (Food Sources, Function, Deficiency Disease)
Vitamin D (Food Sources, Function, Deficiency Disease)
Vitamin E (Food Sources, Function, Deficiency Disease)
Vitamin K (Food Sources, Function, Deficiency Disease)
Chapter 3: Water…………………………………………………………………………. 7
Function
Water Loss VS Water Balance
Conclusion……………………………………………………………………………………… 8
Reference………………………………………………………………………………………. 9
Introduction
26. Nutrients are molecules in food that all organisms need to make energy, grow, develop, and
reproduce. Nutrients are digested and then broken down into basic parts to be used by the
main category’s macronutrients include carbohydrate, protein, and fat. The two types of fat
micronutrients are vitamins and minerals, and these are extra molecules that cells need to
make energy. Let’s look at the three groups of macronutrients we mentioned.
27. 2
ACKNOWLEDGEMENT
On behalf of me and my entire household I would like to thank James Maxwell for assisting me
on this project.
28. 3
vitamins
Vitamins are compounds that are all made of the same chemical elements as fat and
carbohydrates, carbon, hydrogen and oxygen but are arranged in different combinations. They
are necessary for normal growth and maintenance as they are essential for the fuel nutrients to
be digested, absorbed and used in the body. The right amount is required to keep one healthy,
but too much is wasteful and even dangerous in some cases. The amount needed are small, but
vitamins are vital.
29. 4
Water soluble
VITAMINS functions Food source
B1
Thiamine (vitamin B1)
helps the body’s cells
change carbohydrates
into energy. The main role
of carbohydrates is to
provide energy for the
body, especially the brain
and nervous system.
Food sources for thiamine includes
beef, liver, dried milk, nuts, oats,
oranges, pork, eggs, seeds,
legumes, peas, and yeast. Foods
are also fortified with thiamine
Some foods that are often fortified
with B1 are rice, pasta, bread
cereals and flour.
B2
Vitamin B2 helps break
down proteins, fats and
carbohydrates. It plays a
vital role in maintaining
the body’s energy supply.
Riboflavin helps convert
carbohydrates into
adenosine triphosphate.
Food sources of vitamin B2 include
milk, breads, fortified cereals,
almonds, asparagus, dark meat,
chicken and cooked beef.
B3
Vitamin B3, also called
niacin is one of the eight
B-complex water-soluble
vitamins. Niacin has a
Sources of niacin (vitamin B3)
includes mushrooms, cereals, eggs,
meat, green vegetables, nuts and
beans.
30. wide range of uses in the
digestive system, skin and
nervous system.
B6
Vitamin B6, along with
the other B vitamins,
helps the body turn food
into energy. On its own,
vitamin B6 has many
other uses that are
important to maintaining
a healthy body and
developing a healthy
brain.
Foods’s rich in vitamin B6 include
leafy green vegetables, beans,
beef, liver and bananas.
B12
Vitamin B12 is needed for
building proteins in the
body, red blood cells and
normal function of
nervous tissue.
Vitamin B12is found in liver,
kidney, yogurt, dairy products, fish,
clams, oysters, nonfat dry milk,
salmon, sardines.
5
Fat soluble
vitamins Food sources functions
A
Sources and Benefits Foods
that are high in beta-
carotene, a form of vitamin
A, include squash, carrots,
grapefruits, oranges and
apricots.
Vitamin A is a fat-soluble
vitamin that is good for
healthy vision, skin, bones
and other tissues in the body.
D
Vitamin D is found in milk
(fortified), cheese, whole
eggs, liver, salmon and
fortified margarine.
Vitamin D promotes
absorption and use of
calcium and phosphate for
healthy bones and teeth.
E
Vitamin E is found in
margarine and vegetable oil
(soybean, corn safflower and
cottonseed) wheat germ,
green leafy.
Vitamin E protects red blood
cells and helps prevent
destruction of vitamin A and
C.
31. K
Vitamin K is found in spinach,
lettuce, kale, cabbage,
cauliflower, wheat bran,
organ meats, cereals, some
fruits, meats, dairy products,
eggs.
Vitamin K is necessary for
normal blood clotting and
synthesis of proteins found in
plasma, bone and kidneys.
6
Water
Water loss vs water balance function
Body water balance
Fecal water losses
Fecal water loses are relatively small in
healthy adults, about 200mL/d in normal
conditions (EFSA 2010). This quantity can
increase dramatically in case of diarrhea,
from 5 to 8 times above normal in infants.
Sweat production
Sweat production is highly variable: low for
sedentary people exposed to moderate
temperature, it can reach several liters per
Did you know that your body weight is
approximately 60 percent water? Your body
stores water in all its cells, organs and
tissues. To help regulate its temperature and
maintain other bodily functions. Because
your body losses water through breathing,
sweating and digestion, it’s important to
rehydrate by drinking fluids and eating foods
that contain water.
32. day during intense physical high activity, high
ambient temperature and/or high humidity.
Urinary water losses
Quantitatively urinary water losses usually
represent the largest loss of water in healthy,
who do not exercise. Urine volume can
however vary over a wide range, from about
500.
Body water inputs
To compensate for daily water loss, water
inputs are necessary. The body produces a
small quantity of water from its metabolic
activity, but most of the water inputs come
from the diet.
Metabolic water production
Metabolic is produced by the oxidation of
oxygen-containing substrate or energy.
Water Protects Your Tissues, Spinal Cords
and Joints
Water does more than just quench your
thirst and regulate your body’s temperature
it also keeps the tissues in your body moist.
Water Helps Your Body Remove Waste
Adequate water intake enables your body to
excrete waste through perspiration, urination
and defecation. The kidneys and liver use it
to help flush out waste, as do your intestines.
7
Conclusion
Ruminants have the digestive system adapted to an herbivore regime and to rumination
function, allowing animals to ingest in a short time a considerable amount of feed that are
swallowed again after a summary mastication, stored in a special compartment of the stomach
returned after a time again in the mouth, chewed and swallowed again.
33. 8
Reference
Adam, T. C., & Epel, E. S. (2007). Stress, eating and the reward system. Physiology and Behavior, 91(4),
449-458. Aggarwal, A., Monsivais, P., & Drewnowski, A. (2012). Nutrient intakes linked to better health
outcomes are associated with higher diet costs in the US. PLoS ONE, 7(5), e37533.
35. REFLECTION ON NUTRIENTS
My task is about nutrients. The six (6) main food nutrients are: carbohydrates, protein, fats,
vitamins, minerals and water, nutrients are substances that nourish the body to keep it healthy.
The chemical elements of carbohydrates are carbon, hydrogen and oxygen along with three
categories: monosaccharide’s disaccharides and polysaccharides. Protein was difficult because
understanding how the amino acids forms together through the process of peptide linkage to
form protein.
37. 13
KITCHEN PLANNING
The kitchen is one of the most important and probably there most used area in a well-organized
home. Studies have shown that a person would walk anywhere from 3-8km/2-5 miles per day in
the kitchen during the preparation of meals.
38. 14
KITCHEN SAFETY RULES
Always wash your hands before and after.
Tie back long hair.
Wear an apron and roll up your sleeves.
Keep food preparation surfaces always clean.
Wash fruits and vegetables under cold water before use.
Handle knives and sharp equipment’s with care.
When using a knife, always cut away from yourself or downwards on a chopping board
to avoid cutting yourself.
39. Use oven mittens when taking hot dishes from the oven or microwave.
Turn handles of saucepans away from the front of the stove when cooking.
Do not run around the room where food is being prepared.
Store food appropriately in sealed containers. Always keep raw meat away from cooked
meat at the bottom of the fridge.
Wash kitchen and eating utensils after eating in hot soapy water.
Wipe up food spills immediately.
15
WORK TRIANGLE IN DIFFERENT KITCHEN LAYOUTS
41. REFLECTION ON kitchen layout
In this reflection what I was to know is that the different types of kitchen layouts and how they
work. The most important concept, factors and ideas that I have discovered are the different
types of kitchen layouts. The most common kitchen layout includes the one wall, the galley L-
Shape, U-Shape and the G-Shape. What has been most rewarding to me is knowing the reasons
why people use the different types of kitchen layouts. All has a triangular in the preparation of
meals in a short period of time and I have learned what I was intended to learn.
43. 18
MEAL PLANNING
Meal planning is the planning process of meal planning is asking the what’s for dinner question
once for the whole week, instead of every night, and then shopping for and prepping the
ingredients before cooking.
44. 19
Elderly
Candidate names: Britania Moulton, Shanecia Blackwood and Andre Lindo
Name of school: St. James High
Teacher: Ms. Mundle
Subject: Food, Nutrition and Health
45. 20
Who are elderlies?
Elderly applies to the stage of life well past middle age. When used as a noun in referring to
older persons in general, it is relatively neutral, denoting a group of people whose common
characteristics is advanced age: policy issue of special interest to the elderly. However, when
used as an adjective in a describing a particular person, elderly has a range of connotations that
go beyond the denotation of chronological age.
46. 21
Elderlies’ health diet
Recently a new study has been published revealing that older adults should be eating a diet rich
in protein and low in calories – this helps maintain muscle mass and improve bone density as
we age. A diet rich in protein will include lean meats including poultry; Seafood; Processed soy
products; Eggs or egg substitutes; Legumes (beans and peas).
47. 22
Dishes chosen for practical
Oatmeal Porridge
Peppermint Tea
Fruit Dish
Brown Stew Kidney and Bok Choy
48.
49. 23
Reflection on Meal Planning
At the start of this topic, I knew my goal and outcomes of this topic from the objectives lie
students should be able to list the guidelines to follow when planning a meal at the end of the
lesson. Throughout the topic I learnt on how you can write two course meals and on how to
create beautiful dishes. During meal planning it was not challenging but however I've extended
my knowledge. My interest in cooking was about 5 years ago where my brother is a great cook
and however will be in his footsteps one day. During meal planning I have learnt things I was
intended to learn. Thanks to my teacher Ms. Mundle for working with my classmates and I on
this topic.
50. 24
Soup making
Soups have a variety of uses in meal planning, they offer a good way of using less expensive
cuts of meat, older fowls, vegetable in large supply, stock obtained in other cooking methods
and leftovers. Soups are used as a starter for meals for feeding children and convalescents.
51. 25
Dishes chosen for practical
Cream of Potato Soup
Vegetable Broth
Garlic Bread
53. I knew my goal and outcomes of this topic from the objectives lie students should be able to list
the guidelines to follow soup making at the end of the lesson. Throughout the topic I learnt on
the different types of soup and how to create beautiful dishes with them. During soup making it
was not challenging but however I've extended my knowledge. My interest in cooking was
about 5 years ago where my brother is a great cook and however will be in his footsteps one
day. In the lesson soup making I have learnt things I was intended to learn. Thanks to my
teacher Ms. Mundle for working with my classmates and I on this topic.
54. 27
SBA #1
Work activities
Your aunt Jessica is finally home from her studies overseas. Plan a welcome home breakfast for
her consisting of the following:
A fresh fruit dishes
Two breakfast protein (as suitable accompaniments to item below)
A batch of quick breads
Choice of one hot beverage
Dishes chosen for practical
Summer Melon Fruit Salad
Ackee and Saltfish
Escoveithched Fish with Festivals
Hot Peppermint
Tropical Banana Smoothie
55. 28
Reflection on SBA 1
My task was to know how to properly set and know the amount, list of ingredients needed and
what ingredients I use during my practical. The most difficult part was back and forwarding to
and from the area leaving and checking on food each time while catering other dishes. I had
intentions towards learning because I just must follow instructions and methods use to prepare
food by making then attractive, presentable and delicious.
56. 29
Sba #2
Convenience foods are foods are also called tertiary processed food, is food that is
commercially prepared to optimize ease of consumption. Such food is usually ready to eat
without further preparation.
30
Work activities
You are required to plan and prepare a low budget three-course meal using froze, canned and
dried convenience foods. Fresh vegetables and herbs may be used to enhance your dishes.
Dishes chosen for practical
57. Tuna Fish Cakes
Cheese Lasagna with Italian Sausage
Chocolate Oreo Cupcake
66. 39
REFLECTION ON convenience foods
Convenience Foods are foods that are pre-prepared and easy to cook. For this topic, we were
given the task of studying and remembering what convenience foods are, the categories and
some examples. I did not find this topic to be at all difficult, it is very understandable topic. The
easiest part of the topic was identifying the types of foods because they are presenting in our
everyday lifestyle.
67. 40
Meat poultry and fish cookery
Meat, poultry and fish is referred to in this chapter are the flesh of animals, such as chicken,
cow, sheep, goat and pig. Meat is used as the main dish or focal point of our meals, particularly
the main meal of the day.
68. 41
Dishes chosen for practical
Curry Fish with Creamy Mashed Potato
Stir Fried Chicken with Bok Choy
Group Members
Britania Moulton
Shaneicia Blackwood
Kereisha Mcintyre
69. 42
Reflection on meat, poultry and fish cookery
At the start of this topic, I knew my goal and outcomes of this topic from the objectives lie
students should be able to list the guidelines of meat, poultry and fish cookery. Throughout the
topic I learnt about the different types of meats and how to create beautiful dishes with them.
I've extended my knowledge. My interest in cooking was about 5 years ago where my brother is
a great cook and however will be in his footsteps one day. During meal planning I have learnt
70. things I was intended to learn. Thanks to my teacher Ms. Mundle for working with my
classmates and I on this topic.
71. Title Page
Caribbean Vocational Qualification level/subject …………………….
Occupation Area ………………………. Food, Nutrition and Health
Year …………………………………………………………………… 2021-2022
72. Acknowledgement
In performing my portfolio pieces, I had to take the help and guideline of some respected
persons, who deserve my greatest gratitude. I would like to thank my teacher Ms. Mundle for
the guidance throughout this assignment. I would also like to expand my deepest gratitude to
my classmates for helping and encouraging me to put in the hard work into this assignment.
73. Types of soup
Candidate Name: Britania Moulton
Grade: 11A
Subject: Food, Nutrition and Health
Topic: Types of Soup
74. Types of thin soups
Vegetable Soup
Ham and Bean Soup
76. Creamy Potato Soup
Recipes on convenience foods
Hawaiian Burger
ingredients methods
½ cup
mayonnaise
½ cup teriyaki
cooking sauce
1 small
pineapple,
peeled and
cored
24 ounces lean
ground beef
1. For sweet ch illi mayo, combine ingredients. Set
aside until ready to use.
2. Cook frozen burgers according to package directions,
until internal temperature reaches 165 degrees F as
measured with a meat thermometer.
3. Place 1 slice of cheese over each burger. Grill until
cheese is melted. Remove burgers from grill; keep
warm.
77. Kosher salt and
freshly ground
black pepper
8 slices bacon
4 onion rolls,
split
4 slices
mozzarella
1
4
⁄ cup chilli
sauce
4. Grill pineapple slices 1 to 2 minutes per side or until
there are grill marks on each side. Remove from grill.
5. Spread sweet chilli mayo evenly over cut surfaces of
each bun. Layer bottom half of bun with lettuce,
cooked burgers, onions and pineapple. Cover with
top of bun and serve.
Creamy Mushroom Pasta
recipes methods
2tsp. olive oil
1 tsp. butter
1 onion, finely
chopped
250g button
chestnut
mushroom, sliced
1 garlic clove,
finely grated
100ml dry white
wine
200ml double
cream
1. Heat the oil and butter in a medium saucepan.
Fry the onion over a low heat for 10 mins or until
softened and translucent.
2. Add the mushrooms and cook for 10 mins over a
medium heat. Add the garlic and cook for 2 mins.
A dd the wine and bring to simmer, reduce the
liquid by half.
3. Add the double cream and bring to a simmer,
then add the lemon zest and parmesan. Season
with salt and plenty of black pepper.
4. Meanwhile, cook the pasta following pack
instructions. Reserve 100 ml of the pasta water.
78. 1 lemon, zest only
200g parmesan
grated
300g tagliatelle
1
2
⁄ parsley, finely
chopped
Toss the pasta in the pan with the creamy sauce
and enough of the reserved water to loosen. Stir
through the parsley, divide into bowls and top
with extra cheese, if you like.
Pepperoni Pizza
Ingredients methods
16 ounces pizza dough
𝟏
𝟐
⁄ pizza sauce
20 slices pepperoni
12 ounces mozzarella
cheese
1 tsp. black pepper
1 tsp. fresh oregano
Flour
𝟏
𝟐
⁄ cup tomato sauce
𝟏
𝟐
⁄ tsp. kosher salt
𝟏
𝟐
⁄ tsp. granulated
garlic
𝟏
𝟐
⁄ tsp. granulated
onion
1. If using classic crust: Heat oven to 425°F.
Sprinkle cornmeal on 12-inch square pizza
stone. Unroll dough on pizza stone. Starting
at center, press dough into 12-inch square,
forming 1/2-inch rim.
2. If using thin crust: Heat oven to 400°F.
Spray or grease 15x10-inch or larger dark or
nonstick cookie sheet. Sprinkle cornmeal
on cookie sheet. Unroll dough on cookie
sheet. Starting at center, press dough into
15x10-inch rectangle.
3. Spread pizza sauce over crust to within 1/2
inch of edges. Top with pepperoni and
mozzarella cheese. Sprinkle with Parmesan
cheese.
79. 𝟏
𝟒
⁄ tsp. red pepper
flakes
1 tsp. olive oil
𝟏
𝟒
⁄ softened butter
2 tbsp. honey
4. Bake classic crust 14 to 18 minutes, thin
crust 8 to 12 minutes, or until crust is
golden brown. Cut into 4 servings.
Oven Baked Chicken Tenders
Ingredients methods
1 1
2
⁄ cups panko
breadcrumbs
Oil spray
1 egg
1 tbsp. mayonnaise
1 1
2
⁄ tsp. Dijon
mustard
2 tsp. flour
1
2
⁄ tsp. salt
Black pepper
1 lb. chicken
tenders
1. Preheat oven to 200C/390F
2. Spread panko on a baking tray, spray with
oil (spray vertically to avoid blowing the
panko off the tray), then bake for 3 to 5
minutes until light golden, Transfer to bowl.
3. Place a rack on baking tray (not critical but
bakes more evenly).
4. Place the Batter ingredients in a bowl and
whisk with fork until combined.
5. Add the chicken into the Batter and toss to
coat.
80. Seasoned Fries
Ingredients methods
2 extra-large or 3
medium/large
potatoes (russet or
sweet potatoes),
washed and
trimmed into 1/4
to 1/2-inch slices (I
didn’t peel)
1 tablespoon
cornstarch
2 tablespoons
coconut oil in liquid
state*
2 teaspoons
smoked paprika, or
to taste**
1. Preheat oven to 425F. Line a baking sheet with
a Silpat or spray with cooking spray; set aside.
Slice potatoes and put into a gallon sized
Ziplock.
2. Sprinkle cornstarch into bag, seal bag, and toss
potatoes to coat. Open bag and add oil, seal
bag, and toss potatoes to coat.
3. Open bag and add smoked paprika, cumin, salt
and pepper, seal bag, and toss potatoes to
coat. Really manipulate the potatoes all around
inside the bag, pushing the ones on the top to
the bottom and vice versa.
4. Transfer potatoes to baking tray, arranged in a
single flat layer, not quite touching, if possible.
81. 2 teaspoons
cumin, or to taste
salt and pepper, to
taste
your favorite
condiments, for
serving
They don’t have to be in rows, but I find this
easiest when it’s time to flip.
5. Bake for about 25 minutes. Remove from oven,
and with a tong, flip potatoes over. Return tray
to oven and bake for about 15 to 20 more
minutes, or until done. ***
Different cuts of meat
90. Mushroom Soup with Milk
ingredients methods
2 cloves garlic
1 small head onion
2-3 varieties of mushroom
2 bunches fresh thyme
2 cups milk
3 1
3
⁄ tsp. butter
2-3 tbsp. flour, baked
1. Chop the garlic and onions finely, braise them
in butter.
2. Clean and dice the mushrooms, add them to
the garlic and onions, braise them until golden
brown.
3. Add the flour and stir until it’s absorbed by
the fat and braised. If needed add more
butter. Dilute with the milk while stirring
energetically.
4. Season with salt, black pepper, and fresh
thyme. Leave to simmer about 15 min.
5. To achieve the desired density, you may have
to dilute with water/broth/milk.
6. You can also blend the soup if you like.
Garnish if desired.
91. Cream of Carrot Soup
ingredients methods
𝟏
𝟒
⁄ cup butter, cubed
2 1
2
⁄ cups sliced carrots
1 large potato, peeled
and cubed
1 cup chopped onion
1 stalk celery, chopped
3 cups chicken broth
1 tsp. ground ginger
1
2
⁄ cup heavy whipping
cream
1 tsp. curry powder
1
2
⁄ tsp. salt
1
8
⁄ tsp. ground black
pepper
1. Heat butter in a Dutch oven over medium heat,
add carrots, potato, onion, celery, chicken
broth and ginger.
2. Cook and cover, stirring occasionally, until
vegetables are tender, 30 minutes. Uncover
and cool for 15 minutes.
3. Transfer soup in batches to a food processor,
blend until smooth
4. Return soup to the Dutch oven, stir in cream.
Add curry powder, salt and black pepper, cook
over low heat until heated through about 10
minutes.
92. Green Pea Soup
ingredients methods
1 tsp. olive oil
1 large onion sliced
2 1
2
⁄ cups low sodium
chicken broth
3
4
⁄ tsp. dried tarragon
1
2
⁄ tsp. salt
Freshly ground black
pepper
1 bag frozen peas
4 tsp. plain nonfat yogurt
1. In a large pot, heat the olive oil over moderately
low heat. Add the onion, cover, and cook, stirring
occasionally until softened about 5 mins.
2. Add the broth, tarragon, salt, and a few turns of
freshly ground black pepper and bring to a boil.
Add the peas and cook just until defrosted.
3. In a blender, puree the soup in 2 batches until very
smooth. If serving hot, return the soup to the pot
and bring just to a simmer.
4. If serving cold, transfer to the refrigerator to chill.
Ladle into bowls. Stir the yogurt so that it is
smooth and top each serving with a swirl of
yogurt.
93. Recipes on thin soups
Chicken Noodle Soup
ingredients methods
𝟐 𝟏
𝟐
⁄ lbs. bone-in-
chicken thighs
𝟏
𝟐
⁄ tsp. salt
𝟏
𝟐
⁄ tsp. pepper
1 tbsp. canola oil
1 large onion,
chopped
1 garlic clove, minced
10 cups chicken
broth
4 celery ribs,
chopped
4 medium carrots,
chopped
2 bay leaves
1 tsp. minced fresh
thyme
3 cups uncooked
kluski
1. Pat chicken dry with paper towels; sprinkle with salt
and pepper. In a 6-qt. stockpot, heat oil over medium-
high heat. Add chicken in batches, skin side down;
cook until dark golden brown, 3-4 minutes.
2. Remove chicken from pan; remove and discard skin.
Discard drippings, reserving 2 tablespoons. Add onion
to drippings; cook and stir over medium-high heat
until tender, 4-5 minutes.
3. Add garlic; cook 1 minute longer. Add broth, stirring
to loosen browned bits from pan. Bring to a boil.
Return chicken to pan. Add celery, carrots, bay leaves
and thyme.
94. 1 tbsp. chopped
fresh parsley
1 tbsp. lemon juice
4. Reduce heat; simmer, covered, until chicken is tender,
25-30 minutes. Transfer chicken to a plate. Remove
soup from heat.
Lentil Soup
ingredients methods
1 1
2
⁄ lbs. potatoes,
peeled and cubed
1 large onion,
chopped
2 large carrots,
chopped
2 celery ribs, chopped
1
4
⁄ cup olive oil
4 tsp. ground cumin
2 tsp. chilli powder
1 tsp. salt
1 tsp. ground
coriander
1 tsp. ground coarsely
ground pepper
1
2
⁄ tsp. ground
turmeric
1
2
⁄ tsp. cayenne
pepper
5 cloves garlic, minced
1. Place potatoes, onion, carrots, and celery in a 6-qt.
slow cooker. In a small skillet, heat oil over medium
heat.
2. Add seasonings; cook and stir 2 minutes. Add garlic;
cook 1-2 minutes longer. Transfer to slow cooker.
3. Stir in broth, tomato sauce and lentils. Cook, covered,
on low 9-11 hours or until lentils are tender. Stir in
lemon juice.
95. 2 can tomato sauce
1 pk dried lentils
1
4
⁄ cup lemon juice
2 cartons reduced-
sodium chicken broth
Tomato Saaru
ingredients methods
3 tomatoes
1 green chilli
1 tbsp. oil
8-1o curry leaves
𝟏
𝟐
⁄ tsp. mustard
seeds
1/8 tsp Asafetida
(Hing)
1 handful Coriander
leaves finely
chopped
1/4 tsp red chili
powder optional
1 cup Water
Salt to taste
1. Roughly chop tomatoes. Blend tomatoes and green
chili to a smooth puree in a blender.
2. Heat oil in a pan. Add mustard seeds. Once they
crackle, add hang, curry leaves and turmeric.
3. Transfer the puree to a pan. Add salt, water, and
bring to a boil.
4. Add coriander leaves and mix well. Keep covered.
Serve hot with rice.
