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3rd period health fitness cookbook

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Madrona 3rd period Health Fitness cookbook. Examples of recipes high in particular vitamins/minerals. Make and enjoy!

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3rd period health fitness cookbook

  1. 1. MADRONA MIDDLE SCHOOL COOKBOOK ~HEALTHY FOOD IDEAS FEATURING IMPORTANT VITAMINS AND MINERALS CREATED BY MADRONA MS STUDENTS Your task is to create a one-page, vertically oriented recipe saved as a .doc(x) or pdf. The recipe should features a food source rich in your vitamin/mineral. All recipes will become part of complete cookbook created by the entire middle school. The book will be available for online Witjuti printing. skewers *1The Recipe Page must include the following:  Name/title of recipe  Subheading that identifies or explains the vitamin(s) and/or mineral(s) in your recipe (highlighted, or in color)  Border around the page (for aesthetic appeal)  Minimum of 3 ingredients and complete preparation instructions  Original picture of your food dish (preparation process, finished product or both)  one-page, vertical orientation saved as a .doc(x) or pdfThe idea behind the cookbook is to entice people visually (with appealing photos,color, layout and design and easy to follow instructions) and informatively of menuchoices rich in particular vitamins and minerals.Important: Unless your recipe is your own original creation, you must cite your source.Even if your recipe is an adaption of another recipe you must cite your source andindicate that modifications/substitutions have been made. You may NOT use anyphotographs unless they are your own. If you are unable to take a photo, you maydraw a picture and add it to the document.Due Date: December 12th (December 13th for 2nd period)Electronic files only! Turn-in to the Health and Fitness digital locker” Inbox” *1 Witjuti skewers 14.7 g protein .67 mg Thiamin 5 mg Vitamin C 223 mg Potassium
  2. 2. By: Anabella King – Period: 3rd FAST FOOD Rich in Vitamin A, B3, and E Gluten and Soy Free!Ingredients: • 1 Cup Peanut Butter • 1 Cup Honey • 1 Cup Carob Powder (Cocoa Powder may be used instead) • 1 Cup Sesame Seeds • 1 Cup Sunflower SeedsInstructions: 1. Heat the honey until its warm, and then add the peanut butter slowly, until it’s all just mixable. 2. Stir in the remaining ingredients and press the mixture into an oiled 8 x 8 inch pan. 3. Chill in the refrigerator for 1 hour. 4. Cut into 25 small squares. 1 square = 1 serving. Enjoy! Source: http://recipes.rodale.com/Recipe/fast-food.aspx Nutritional Information (Per Serving): Vitamin A: 3.4 IU Vitamin B3: 1.9 MG Vitamin E: 2.9 MG
  3. 3. Brooke period#3Salad with Dried Apricots, Mangoes, Candied Pecans, Apple and Blue Cheese Vitamin AIngredients6oz bag Baby Spinach12oz bag Veggie Lovers Salad3/4 cup dried, chopped Apricots1/2 cup dried, chopped Mangoes1 cup blue cheese crumbled1apple sliced1 cup candied pecans (see recipe below - youll have leftovers) - or you can buy them.Salad dressing of your choiceCandied PecansMelt a little butter (3-4 T) and some brown or white sugar (1/4 cup or a bit less) on the stove topin a large pan. Stir until the sugar is well-dissolved. Stir in 2 cups of pecans. Once the nuts arewell-coated with the butter/sugar mixture, transfer them to a 9×13 glass baking dish. Bake at lowtemps (250/275 degrees) for a couple of hours, or until they reach desired crispiness, stirringevery 1/2 hour. Transfer to waxed paper as soon as you take them out of the oven so they cancool and dry well.Assembling SaladIn a large salad bowl, toss spinach and veggie lovers salad. Add chopped apricots, choppedmangoes, blue cheese and pecans. Toss gently. Serve with salad dressing of your choice.Source to which modifications were made:http://mealplanner101.wordpress.com/2008/04/16/ahhhhh-nuts-delicous-candy-coated-nuts/http://weekofmenus.blogspot.com/2010/09/salad-with-cranberries-candied-pecans.html
  4. 4. Italian Navy Bean Soup with Chard & Rice One serving of this healthy & delicious soup provides almost ½ of the magnesium an adult needs per day. There are over 140 mg. of magnesium per serving, most of it coming from the beans, chard & rice. Recipe created by Hannah Karis with the help of her mom.2 T. olive oil½ medium onion, diced3 cloves garlic, minced3 ribs celery, sliced2 small carrots, peeled & sliced4 c. chicken broth¾ t. salt½ t. black pepperpinch each of: chili flakes (or more to taste), thyme, marjoram, basil1/3 c. white rice1 can navy beans, rinsed & drained2 c. swiss chard, chopped coarse1 T. lemon juiceHeat olive oil in saucepan.Add onion, garlic, celery & carrots. Cook until veggies start to soften & brown.Add chicken broth, spices, rice and beans. Simmer until rice is tender.Add chard & lemon juice. Simmer just a few minutes until chard is tender.Taste & adjust seasoning.Makes 2 generous servings.
  5. 5. Spinach Caesar with Pine Nuts (Iron Rich)Ingredients3 tbsplight mayonnaise2 tbsp fresh lemon juice2 tsp each Dijon mustardand anchovy paste2 cloves garlic, minced1/2 tsp each pepper, saltand Worcestershire sauce3 tbsp olive oil1/3 cup Parmesan cheese8 cups baby spinach4 slices bacon, cooked and crumbledPreparationWhisk together mayonnaise, with lemon juice,mustard, anchovy paste, garlic, salt, pepper andWorcestershire sauce. Gradually whisk in oil.Stir in cheese.Taste for seasoning. In a large bowl, toss spinachwith half the bacon.Toss with enough dressing to coat spinach (anyextra can be kept for several days, covered andrefrigerated).Sprinkle with remaining bacon.Makes 6 to 8 servings.
  6. 6. Italian Navy Bean Soup with Chard & Rice One serving of this healthy & delicious soup provides almost ½ of the magnesium an adult needs per day. There are over 140 mg. of magnesium per serving, most of it coming from the beans, chard & rice. Recipe created by Hannah Karis with the help of her mom.2 T. olive oil½ medium onion, diced3 cloves garlic, minced3 ribs celery, sliced2 small carrots, peeled & sliced4 c. chicken broth¾ t. salt½ t. black pepperpinch each of: chili flakes (or more to taste), thyme, marjoram, basil1/3 c. white rice1 can navy beans, rinsed & drained2 c. swiss chard, chopped coarse1 T. lemon juiceHeat olive oil in saucepan.Add onion, garlic, celery & carrots. Cook until veggies start to soften & brown.Add chicken broth, spices, rice and beans. Simmer until rice is tender.Add chard & lemon juice. Simmer just a few minutes until chard is tender.Taste & adjust seasoning.Makes 2 generous servings.
  7. 7. Matias Rivarola 12/10/11 3rd period Boston Baked Beans Beans are known for having lots of Calcium in them, and in this recipe, you’ll learn tomake some sweet, delicious beans for up to 6 people! You’ll need:-2 cups of navy beans.-½ pound of bacon!!-1 onion-3 tablespoons of molasses-2 teaspoons of salt-¼ teaspoon ground black pepper-¼ teaspoon dry mustard-½ cup of ketchup-1 tablespoon Worcestershire sauce-¼ cup brown sugarInstructions: 1. Soak beans overnight in cold water. Simmer the beans in the same water until tender, approximately 1 to 2 hours. Drain and reserve the liquid. 2. Preheat oven to 325 degrees F (165 degrees C). 3. Arrange the beans in a 2 quart bean pot or casserole dish by placing a portion of the beans in the bottom of dish, and layering them with bacon and onion. 4. In a saucepan, combine molasses, salt, pepper, dry mustard, ketchup, Worcestershire sauce and brown sugar. Bring the mixture to a boil and pour over beans. Pour in just enough of the reserved bean water to cover the beans. Cover the dish with a lid or aluminum foil. 5. Bake for 3 to 4 hours in the preheated oven, until beans are tender. Remove the lid about halfway through cooking, and add more liquid if necessary to prevent the beans from getting too dry.
  8. 8. "Roasted Edamame Salad Recipe : Alton Brown : Food Network." Food Network - Easy Recipes, Healthy
  9. 9. Yummy Veggie Omelet Vitamin B6 recipe• Ingredients:•• 2 tablespoons butter• 1 small onion or shallot, chopped• 1 green bell pepper, chopped• 4 eggs• 2 tablespoons milk• 3/4 teaspoon salt• 1/8 teaspoon ground black pepper• 2 ounces shredded American cheese 1. Melt one tablespoon of butter in a pan over medium heat. 2. Meanwhile start chopping up the onion and green pepper, and place separately on the cutting board. 3. Then shred the American cheese, and place in a small bowl. 4. Wisk the eggs, ½ of the salt and your pepper in a small bowl, place aside 5. Set your onion and bell pepper into the pan and cook for 4-5 minutes until they become tender, sprinkle with salt 6. Melt the rest of your butter in the pan (1 tablespoon) over medium heat. When the butter starts to bubble, add your egg mixture. Cook for 2 minutes, or until the mixture sets at the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue the cooking until the center of the omelet starts to look cooked. 7. Then sprinkle the cheese over your omelet, and spoon the onions and peppers into the middle of the omelet. 8. Let the omelet cook, until you get the cheese to melt at your desired consistency. 9. And ta-da, you’ve made your omelet! Source: http://allrecipes.com/recipe/yummy-veggie-omelet/detail.aspx
  10. 10. Peanutmarsh dessert 8 mg of zinc Ingredients:Frosting Contains zinc½ teaspoon of cocoa powder½ teaspoon water3 peanuts, smashed¼ teaspoon brown sugar1 almond, crushedDessert:1 jumbo marshmallow1 teaspoon of water½ teaspoon of brown sugar1/8 cup peanuts1 tablespoon of flowerPreparation:Frosting:Mix the cocoa powder and water so that in the end it is smooth. Smash 3peanuts and mix then in. Add the brown sugar. Crush 1 almond and then mixit in.Dessert:Put the peanut butter in a small bowl. Add 1 teaspoon of water. Mix in the brownsugar. Smash the peanuts, and then mix them in. Then add the flour. Slice themarshmallow in half and stuff this mixture in between the slices. Spread thefrosting on top and enjoy!
  11. 11. MACADAMIA NUT CRUSTED SALMON The salmon, egg white, macadamia nuts, asparagus and brown rice are all rich in Vitamin B1 By Nick Hull (adapted from Food Network Recipe by Emeril Lagasse)2 (6 -8 ounce) salmon fillets1/4 teaspoon fresh coarse ground black pepper1/4 teaspoon kosher salt or 1/4 teaspoon sea salt1 egg white1/2 cup macadamia nuts, chopped2 tablespoons olive oil2 tablespoons salted butter2 tablespoons fresh parsley, minced1 teaspoon lemon juice, squeeze freshHot cooked brown riceSprinkle fish with coarse pepper and kosher salt or sea salt.In a shallow bowl, whisk egg white until frothy.Dip fish in egg white, then coat with nuts. Pat nut mixture onto fish.In skillet, cook fish in olive oil over medium heat for about 5-7 minute oneach side or until fish flakes easily with a fork.Meanwhile, melt butter. Stir in fresh parsley and squeezed lemon juice.Drizzle over fish. Serve with brown rice and asparagus. Enjoy!
  12. 12. Alec Sjöholm 12/11/2011 Period 6 PE Monica Edwards OVEN OMELETTE or CHEESY EGG BAKE orSOMETHING LIKE THAT (named by my mother)INGREDIENTS: 10 eggs 1/3 cup milk 1/2 tsp salt 1 cup shredded cheese (preferably cheddar)PROCEDURE: Preheat the oven to 325°F. Lightly grease an 8" x 8" square pan. Crack eggs in a small mixing bowl, and add milk and salt. Beat thoroughly. Spread cheese across pan, and add egg mixture. Bake for 40 minutes. Makes about 6 servings.VITAMIN D CONTENT: 8.03 mcg (1.34 mcg/serving)PICTURES:The finished product Me eating it
  13. 13. Meredith Millikan rd3 period Pasta with Broccolini and Feta Ingredients • 16 ounces whole wheat pasta • 1lb Broccolini • 4 slices roasted red pepper • I head garlic, roasted • 3 ounces feta cheese • 1 ounce pine nuts, toasted • ¼ cup fresh basil, snipped • Non-stick cooking spray The Vitamins/Minerals in this recipe B Vitamins, Vitamin A, Vitamin C, Zinc, Selenium, Phosphorous Directions 1. Cook pasta and drain. 2. In a pan, sprayed with non-stick cooking spray, sauté the Broccolini. 3. Snip the peppers, and add along with the roasted garlic and pine nuts. 4. When heated through, mix with pasta and add feta cheese.
  14. 14. Pico De Gallo By Joel Hashimoto Nutritional Values 1.41 (mg) Thiamin 61 (g) or 47% DV of Vitamin C .5 (mg) or 23% DV of Vitamin B6 • 6-8 ripe Diced Roma Tomatoes (3-4 cups) • ½ of a Sweet Onion, diced • 3 tbsp fresh cilantro, chopped finely • 1 jalapeno, seeded and diced • 2 Tsp Sea Salt (to your taste) • 1-2 Juiced Limes • 1 can of Black Beans, drained • ½ cup of frozen, defrosted 1. Combine all ingredients in a bowl. 2. Mix thoroughly 3. Serve with tortilla chips 1. 2. 3.http://foodrepublik.com/pico-de-gallo/http://lakocinera.blogspot.com/2010/06/pico-de-gallo-salad.html http://theslowroasteditalian.blogspot.com/2011/10/pico-de-gallo.html
  15. 15. Mixed berry shake recipe: By Raina Jones 3th period Ingredients: 1. Berries (i used raspberries) 2. Vanilla ice cream 3. Milk you will also need a blender, spoon, and a cup ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~step 1. take the berries and put a handful of berries in the blender. if it doesnt look like enough berries put in another handful step 2. put in two or three scoops of ice cream in the blender step 3. put half a cup of milk in the blenderstep 4. put the lid on and blend it up until it is basicly liquified and stopit. put the spoon in and mix around to see if it is liquidy enough. if it is thick then continue blending until it is liquidy step 5. put it in a cup (or cups) and drink!
  16. 16. Peppermint Hot Chocolate A SUFICCIENT SOURCE OF PHOSPHORUS! 1 cup of milk= 240 milligrams of phosphorus (24% or RDA) 2 tablespoons of cocoa powder= 79 milligrams of phosphorus (8% RDA)Ingredients: • 1 cup of milk • 2 tablespoons of unsweetened cocoa powder • 2 tablespoons of sugar • ¼ tablespoon of vanilla extract • 1 candy cane (crushed) • 1 candy cane (intact)Instructions: 1. Pour milk into microwave resistant glass container. 2. Heat milk in microwave on normal settings for 2 minutes. 3. While milk is in microwave mix sugar, cocoa powder and the crushed candy cane together in a mug. 4. After the milk is hot and the two minutes are over, pour the milk into the mug. 5. Stir your cocoa with the whole candy cane and enjoy!
  17. 17. Baked Halibut Steaks By: Taylor Atkisson ~ 5.4mcg B12~For 4 servings:Ingredients • 1 teaspoon olive oil • 1 cup diced zucchini • 1/2 cup minced onion • 1 clove garlic, peeled and minced • 2 cups diced fresh tomatoes • 2 tablespoons chopped fresh basil • 1/4 teaspoon salt • 1/4 teaspoon ground black pepper • 4 (6 ounce) halibut steaks • 1/3 cup crumbled feta cheeseDirections1. Preheat oven to 450 degrees F (230 degrees C). Lightly grease a shallow baking dish.2. Heat olive oil in a medium saucepan over medium heat and stir in zucchini, onion, and garlic. Cook and stir 5 minutes or until tender. Remove saucepan from heat and mix in tomatoes, basil, salt, and pepper.3. Arrange halibut steaks in a single layer in the prepared baking dish. Spoon equal amounts of the zucchini mixture over each steak. Top with feta cheese.4. Bake 15 minutes in the preheated oven, or until fish is easily flaked with a fork. http://allrecipes.com/Recipe/baked-halibut-steaks/detail.aspx
  18. 18. Rich in Vitamin E, Vitamin C, and Vitamin KIngredients:• 4 tomatoes• 1/4 cup(s) freshly grated Parmesan cheese• 1 teaspoon(s) chopped fresh oregano• 1/4 teaspoon(s) salt• Freshly ground pepper, to taste• 4 teaspoon(s) extra-virgin olive oil1. Preheat the oven to 450 degrees F.2. Chop the fresh oregano into small pieces.3. Cut the tops off the tomatoes.4. Take the salt and pepper and sprinkle on your tomatoes cut side up.5. Grate the parmesan cheese.6. Put tomatoes on baking sheet and sprinkle parmesan cheese on top.7. Next, add the oregano and drizzle some olive oil on top each tomato.8. Bake for around 15 minutes (may vary with size of tomatoes).Recipe from Delish.com http://www.delish.com/recipefinder/baked-parmesan-tomatoesrecipe-5761Taylor Langager
  19. 19. TURKEY PINEAPPLE CURRY Turkey Pineapple Curry has Turkey in it. Turkey is Poultry. All Poultry has Niacin (Vitamin B3).Prep Time: 15 minutesCook Time: 15 minutesTotal Time: 30 minutesYield: Serves 6Ingredients:• 1 onion, chopped• 1/3 cup butter• 1 Granny Smith apple, chopped• 1/3 cup flour• 1 tablespoon curry powder• 1/2 tsp. salt• 1/8 tsp. white pepper• 3 cups turkey or chicken broth• 3 cups cooked cubed turkey (or chicken!)• 8 oz. can pineapple tidbits, drainedPreparation:In a large skillet cook onion in butter until soft, about 5 minutes. Add apple; cookand stir for 2 minutes longer.Sprinkle in flour, curry powder, salt, and pepper. Cook and stir for 2 minutes. Addbroth and cook over low heat, stirring constantly until thickened. Add turkey andpineapple and heat until mixture is hot. Serve over hot rice with desired curryaccompaniments (chutney, chopped nuts, toasted coconut).

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