5th period health fitness cookbook

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MADRONA MIDDLE SCHOOL COOKBOOK ~HEALTHY FOOD IDEAS FEATURING IMPORTANT VITAMINS AND MINERALS CREATED BY MADRONA MS STUDENTS

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5th 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. Baked Salmon By: Alec Harb • Baked salmon contains lots of vitamin DIngredients: 1. 2 Tsp Salt 2. 1 Tsp Freshly ground pepper 3. 1 Tsp Thyme 4. 8 oz salmonPreparation: 1. Preheat the oven to 350 degrees 2. Get small cooking tray and lightly spray with oil 3. Put 1 Tsp salt, ½ Tsp pepper, and ½ Tsp thyme on each side of the salmon 4. Cook for 30-35 minutes 5. Serve and enjoy
  3. 3. MagnesiumIngredients:1 cup Blanched Almonds½ cup Sugar2 tbsp. Confectioners’ Sugar2 Egg Whites1 tsp. Almond ExtractInstructions: 1. Preheat the oven to 350 F spread out the blanched Almonds on a baking sheet and bake for 10- 12 min in the oven, mix the Almonds around the pan until the almonds are golden brown. 2. Process the almonds in the food processer with ¼ a cup of sugar until the almonds are finely ground, sift the Confectioners’ Sugar in with the almonds, set aside. 3. In a large mixing bowl beat the egg whites, almond Extract and reminder of sugar beat until stiff 4. Sprinkle the almonds onto the egg whites and fold in the almonds, spoon the mix into a Ziploc bag cut a little less than a pointer finger off the end of the bag. 5. Put parchment paper on a cookie sheet and pipe a silver dollar sized cookie on the sheet about haft an inch apart let them sit for an hour. 6. Sprinkle powdered sugar on the top of the cookies before you put them in the oven. Bake cookies for 12-15 min or until golden brown 7. Pull out the cookies and put on a cooling rack, when cooled put into an air tight container for storage.
  4. 4. Hello Health Fitness Students:Put your name in the body of this document and then save it into your folder with your full name as thefile name. Drag a copy into the InBox for PE/Health. Andrew Castillano SzilassyThank you!Steve , Monica, Hillaryhttp://www.nlm.nih.gov/medlineplus/tutorials/muscles/htm/index.htm
  5. 5. Avocado sandwich Vitamin: NiacinIngredients:*bread*Any meat (Chicken breast suggested)*Fresh cut avocados(*additional foods such as lettuce, tomatoes and sauces1) Have two loaves of breads.2) Place any meat in the sandwich for more flavor Chicken breasts for more niacin).3) Place any additional foods in the sandwich.4) Place cut avocados in the sandwich.5) Place one of the breads on top of the other.
  6. 6. Baked Salmon by Nick SackettVitamin: Vitamin DRecipe: Salmon, lemons, onions, butter, salt and pepper.How to prepare recipe: Preheat the oven to 375 degrees. Place the salmon in alarge piece of foil. Slice your onions and lemons. Put salt and pepper on thesalmon, and then cover the salmon with the onion and lemon slices. Add pieces ofbutter. Close the foil package and bake for around 30 minutes. Remove salmonfrom oven and serve it.
  7. 7. Josh Harter 12-10-11 Banana bread 5th period Health & fitness Banana bread contains the mineral potassium. The Reason it has potassium is the nuts and the bananas both contain potassium. This makes it tasty sours of potassium. How to make 2 loafs banana bread:1. pre heat oven to 350*F2. measure and mix• ½ cup flour• ½ teaspoon baking soda• 1 ½ teaspoon baking powder• ½ teaspoon salt• ½ cup shortening• 1 cup sugar• ½ cup brown sugar• 2 eggs• 1 teaspoon vanilla• 3 mashed ripe bananas• ¼ cup sour cream• ½ cup pecans3. pour batter in 2 greased loaf pans4. cook for 30-35 min5. remove from oven and enjoy
  8. 8. Folate: 41.83ugIngredients:3 ripe bananas, mashed2 eggs, beaten1/3 cup brown sugar2 cups whole meal self-raising flour, sifted1/2 cup chopped walnutsPreparation:1. Combine mashed banana with eggs, add brown sugar and mix well. Gradually blend in flourand walnuts. Line a 10x20cm loaf tin with baking paper and spoon in mixture.2. Bake in oven at 180C for 50-60 minutes or until a skewer inserted in the center of the breadcomes out clean.3. Cool on a wire rack.Source: http://www.betterhealth.vic.gov.au/bhcv2/bhcrecipes.nsf/Pages/Bananaloaf Marissa Mager 5th period
  9. 9. Beef Roast Maxim Vengrovski P.E 5th Dec-6-2011 This is a recipe of a Beef Roast that I and my mom made up. Ingredients • 2 1/2 – to 3 pound boneless beef chuck pot roast • 2 tablespoons of cooking oil • ¾ cup water • 1 tablespoon of Worcestershire sauce • 1 teaspoon instant beef bouillon granules • 1 teaspoon dried basil, crushed • ¼ teaspoon salt Directions 1) Remove the fat from the meat and combine with the ¾ cups of water, Worcestershire sauce, bouillon granules, basil and salt. 2) Let the oven worm up for about 5min at the temperature of 300 degrees. 3) The put the beef into the oven and cook it for 1 hour with the temperature of 325 degrees. 4) After 45 minutes pass water the beef with the sauce that is on the bottom of the pan. 5) Take the beef out of the oven and the recipe is finished. Important facts The daily values for this beef would be about 280% for vitamin A, 20% forvitamin C, 4% for calcium, and 27% for iron. I picked this recipe because it is oneof the best sources of heme iron and Is probably one of the most delicious oncetoo.
  10. 10. Maxim VengrovskiP.E 5th Dec-6-2011
  11. 11. Vitamin B12: 42mcg Iron: 11.9mg Protein: 10.9g Ingredients 3 (6.5 ounce) cans minced clams 1 cup minced onion 1 cup diced celery 2 cups cubed potatoes 1 cup diced carrots 3/4 cup butter 3/4 cup all-purpose flour 1 quart half-and-half cream 1 1/2 teaspoons salt ground black pepper to tasteDirectionsDrain juice from clams into a large skillet over the onions, celery, potatoes and carrots. Add water tocover, and cook over medium heat until tender.Meanwhile, in a large, heavy saucepan, melt the butter over medium heat. Whisk in flour until smooth.Whisk in cream and stir constantly until thick and smooth. Stir in vegetables and clam juice. Heatthrough, but do not boil.Stir in clams just before serving. If they cook too much they get tough. When clams are heated throughand season with salt and pepper.
  12. 12. Zesty Salad By: Erika Tang Delicious and high in Vitamin C! Ingredients: 1 ounce of canned drained mandarin orange-16% ¼ cup of cucumber with peel-1% ¼ cup sliced green bell pepper-31% ½ cup of raw kale-64% 1 tsp of olive oil-0% 2 tsp or more of zesty Italian “Ken’s dressing”-8% Instructions:1. Chop ½ a cup of raw kale.2. Slice ¼ cup of thin cucumbers and green bell peppers3. Drain one can of mandarin orange4. Measure out one ounce of mandarin orange5. Mix the kale, cucumber, green bell peppers, and mandarin orange into a bowl6. Drizzle the olive oil and zesty Italian dressing on top of the salad by choice7. Bon apatite! Enjoy your delicious salad that’s also high in Vitamin C! Vitamin C RDA: Around 93mg/120%
  13. 13. • Michael Wolf • Period: 5 Homemade soup and orange juiceThere is vitamin D in the orange juice and there is carotene in the carrots in the soup (carotene getsconverted into vitamin A)ingredients:carrotsorangevegetable brothpotatoespeasPreparation:1) cut carrots2) cut potatoes3) broth4) add peas5) combine all and cook on stove for about 30min, stir every 2 min6) while the soup cooks unpeal the orange7) squeeze juice out until you have a serving8) serve both at the same time
  14. 14. Apple Cinnamon Ice-CreamHigh in Calcium!Ingredients: • 2 cups low fat milk • 1 cup sliced apples • 1 tbsp skimmed milk powder • 1 tsp corn flour • 2 tsp low fat cream • 2 tsp sugar substitute • a pinch of cinnamon powder • 3 to 4 drops of lemon juiceSteps: 1. Add ½ cup of water to the apples and cook it in a non-stick pan for 8 to 10 minutes till they turn soft. Remove from flame and keep aside. 2. Combine the milk powder and corn flour with 1 tbsp cold milk in a bowl and keep aside. 3. Boil the milk in a non-stick pan, when it starts boiling add the milk powder and corn flour mixture while stirring continuously. 4. Simmer for 5 to 7 minutes till the milk thickens and keep aside to cool. 5. To the cooled mixture add the apples, cream, sugar substitute, cinnamon powder and lemon juice and mix well. 6. Pour the mixture into an aluminum pan, cover it and place in the freezer for 3 to 4 hours. 7. Once the mixture has set, remove from the freezer and blend it in a mixer till it is smooth. 8. Pour the mixture into the same pan, cover and place it in the freezer again till it sets. 9. Just before serving, place the scoops of ice-cream in 4 individual bowls.Serve immediately garnished with apples.
  15. 15. Crispy Baked Fries – Jason SmithPotatoes are a great source of iron – A small potato has more than 2.8 mg of iron about a thirdof the daily iron requirements.2 Large potatoes – Unpeeled¼ Cup Flour1 Teaspoon Seasoned Salt1 Teaspoon Garlic Powder – If using Garlic Salt omit ½ Teaspoon of Seasoned Salt1 Teaspoon of Pepper1 Gallon Zip Lock Bag4 Tablespoons of Butter or Olive OilPreheat oven to 350 degrees. Melt butter or warm olive oil in bottom of 13x9 inch pan.Slice potatoes lengthwise into ½ inch wide sticks (French Fry Size). Combine Flour, salt, garlic and pepper in the ziplockbag. Put sliced potatoes in ziplock with flour mixture. Seal and shake the potatoes until completely covered. Placepotatoes in single layer in pan on top of butter or oil and back for 30 minutes or until crispy. Flip potatoes half waythrough cooking to make extra crispy. Serves 6.Calories 90 and >3 mg of iron.
  16. 16. Joshua Park 12/9/11 Vitamin B3 (Niacin) Salmon California Roll Home Recipe P.E Fitness Health Ingredients: (You may use substitutes for ingredients such as sugar and mayo)• Salmon- 86%/serving size 17.2mg• Avocado- 4%/serving size 30g• Cooked Rice- 17%/ serving size 3.4mg• Dried Seaweed- 72%/ serving size 14.4mg• Imitation Crab Meat- 3%/ serving size 0.620mg• Rice Vinegar• Sugar• Mayonnaise Materials:• Bamboo Rolling Mat• Kitchen Knife• Ziploc Bag or Plastic Wrap• Kitchen Scissors Recipe Directions: http://www.foodnetwork.com/recipes/alton-brown/california-roll-recipe/index.html, http://nutritiondata.self.com/ 1. Cover a Bamboo Rolling Mat with a Ziploc bag or a Plastic Wrap. 2. Cut Dried Seaweed (Nori Sheet) in half crosswise with Kitchen Scissors. Put one sheet of Dried Seaweed (Nori Sheet) down, on the plastic covered mat. Wet your fingers with water and spread about ½ or 1 cup of cooked rice mixed with one tablespoon of sugar and one tablespoon of rice vinegar evenly onto the Dried Seaweed (Nori Sheet). 3. Flip the Dried Seaweed (Nori Sheet) so that the rice side is facing down. Cut the preserved ingredients, Avocado, Imitation Crab Meat, Mayonnaise, and Salmon on a flat cutting surface. 4. Place 1/8 of the Avocado, Salmon, and the Imitation Crab Meat onto the center of the Dried Seaweed Sheet (Nori Sheet). Put Mayo onto Imitation Crab Meat. 5. Grab the edge of the Bamboo Rolling Mat closest to you while keeping the cut ingredients in the center of the Dried Seaweed Sheet (Nori Sheet) with your fingers. Then roll the mat into a tight cylinder. When this is done take out the California Roll and lay it aside on a plate. To make multiple rolls, use all of the cooked rice till all is used. Divide them by cutting into pieces with a kitchen knife. For Different tastes, serve with wasabi, pickled ginger, or soy sauce. Niacin- A form of a B vitamin, known as vitamin B3 and a complex vitamin found in diary and meats.
  17. 17. Matt Hood12/12/11 Mom’s Homemade Chicken Soup Carrots used in this recipe are high in Vitamin E which is more soluble when eaten with small amounts of fat from the chicken. 1, 2lb cooked whole chicken ½ tspn Basil ½ tspn Thyme ½ tspn Rosemary ½ tspn Garlic powder 1, 16 oz container store bought chicken broth ¾ c chopped fresh carrots ½ c frozen corn 3 handfuls of uncooked Jasmine rice Salt and pepper to taste Begin by filling a large pot with 10 cups of water. Put whole chicken in the pot and boil for 25 minutes with salt, pepper, basil, thyme, rosemary and garlic powder. Using a strainer put a large bowl underneath and strain chicken from broth. Put broth back into pot and simmer with 16 oz container of store-bought broth, carrots, corn and more seasoning to taste. While broth is simmering, pick chicken pieces from the cooked whole chicken and add to the broth. After all chicken has been added to the broth, drop in the rice and cook on medium heat (light rolling boil) for 25 minutes. Stir occasionally so rice does not stick to bottom of pot. Serve hot.
  18. 18. Eezy Spinach salad Connor UrsprungOne thinly sliced red onion all ingredients in this recipe areAbout a half pound of fresh spinach a significant source of vitamin eWashed and dried, stems and heavy veins removed that is the reason for the title,A cup of blueberries (fresh or frozen or dried) Eezy spinach salad.A cup of chopped walnutsRanch dressing or dressing of your choicePut the sliced onion in the bottom of the bowl. Top with the spinach. Add the fruit and the nuts. Add thedressing and toss the salad.
  19. 19. RiboflavinWhy good for body? Because, them a lot heath for food and good with your body by bone withsometime for not weak your body. Need to do thing heath for food vegetable and fruit or smooth fairWhere can I find (foods)? 5 examples.. Spinach, Liver, Mushrooms , Calf’s and soybeanHow much do I need???MLAhttp://www.whfoods.com/genpage.php?tname=nutrient&dbid=93 11/21/2011Test Questions: 1. What kind of Riboflavin are food? 2. How do healthy for Riboflavin, they have body of bone your problem?
  20. 20. Damon Johnson 12-11-11 P.E. 5th Period Fresh SalsaVitamins MineralsVitamin C PotassiumNiacin PhosphorusVitamin B1 MagnesiumVitamin B2 CalciumVitamin B6 IronVitamin A SodiumVitamin K ZincVitamin E Copper ManganeseIngredients:3 tablespoons finely chopped onion2 small cloves garlic, minced3 large ripe tomatoes, peeled and seeds removed, chopped2 hot chili peppers, Serrano or Jalapeno, finely chopped2 to 3 tablespoons minced cilantro4 table spoons of mango1 1/2 to 2 tablespoons lime juicesalt and pepperPreparation:Throw all the onions and garlic with chopped tomatoes, peppers, cilantro, mangos, limejuice, salt, and pepper into a bowl. Refrigerate for 2 to 4 hours. This will make about 2cups of salsa.Finished product:
  21. 21. Sesame fishFish and sesame seeds are both a great sources of magnesium. This recipe has over 1/3 of your RDA formagnesium.4 Fillets of Tilapia – 1 lb2 Tablespoons of olive Oil2 Tablespoons Rice Vinegar2 Tablespoons Light Soy Sauce1 Tablespoon chopped Garlic2 Tablespoons Sesame SeedsPreheat oven to 375 degrees. Spray pan with cooking spray. Place tilapia in pan. Whisk together oil,vinegar, soy and garlic. Pour over fish. Sprinkle sesame seeds over fish. Cook for 20 minutes or untilfish flakes easily. Makes 4 servings.170 Calories and 166 mg of magnesium per serving.Submitted by Brandon Smith
  22. 22. Strawberry and banana Smoothie reCiPe:I. Chop one banana into smallpieces and put in blenderII. Add 1 cup of frozen It gives you your daily amount of Vitamin C andstrawberries to blenderIII. Put 6 oz. of vanilla low-fatyogurt into blender it’s yummy too!!!IV. Turn on blenderV. Gradually add ¼ cup of low-fat milk to blenderVI. Blend until fully mixedVII. Pour into large glass andenjoy This Smoothie is high in Vitamin C!!! Jacob Henrichsen
  23. 23. 5th Period
  24. 24. Health
  25. 25. Crab Cakes!In this recipe we have vitamin E, which can be found in Crab.Ingredients: • ½ of a red or green pepper, finely sliced • 1 pound Dungeness or Chesapeake Bay crabmeat • 1 egg, beaten • 2 tablespoons yellow mustard • ½ cup mayonnaise • ¼ teaspoon Worcestershire sauce • ½ cup diced onion • ½ teaspoon ground black pepper • ¾ teaspoon crab seasoning • 1 cup fresh grated bread crumbs • 1 tablespoon lemon juice Put crabmeat in mixing bowl. Add beaten egg. Mix lightly. Add remaining ingredients. Form the crab cake mixture into desired size. Fry in skillet with vegetable oil on medium heat (about 1/2-inch of oil in bottom of skillet). Fry on one side until golden brown and other side to get the same. Recipe is 6 servings.
  26. 26. Dark Chocolate Mousse ( Includes Zinc)Ingredients:- 3 eggs, separated- 6 ounces of semi-sweet dark chocolate morsels- 1/8 tsp salt- 1/3 cup firmly packed brown sugar- 1/4 cup waterInstructions:1. In a pan of hot water put a steel bowl having the semi-sweet dark chocolatemorsels2. Remove it from heat3. One by one add yolks of egg4. Beat the mixture well after every addition5. Now add water to make a smooth mixture6. In another bowl mix the salt and the egg whites7. Beat until soft peaks are formed8. Slowly add brown sugar and beat it until stiff peaks are formed9. Softly fold in the chocolate mixture10. Refrigerate for 2 hours
  27. 27. Garlic Pasta with Shrimp and Vegetables Nutrition: Vitamin C, Vitamin A, Folate, Iron and Magnesium, Calcium and Zinc, Potassium. Ingredients• 6 ounces whole-wheat spaghetti• 12 ounces peeled and deveined raw shrimp, cut into 1-inch pieces• 1 bunch asparagus, trimmed and thinly sliced• 1 large red bell pepper, thinly sliced• 1 cup fresh or frozen peas• 3 cloves garlic, chopped• 1 1/4 teaspoons kosher salt• 1 1/2 cups nonfat or low-fat plain yogurt• 1/4 cup chopped flat-leaf parsley• 3 tablespoons lemon juice• 1 tablespoon extra-virgin olive oil• 1/2 teaspoon freshly ground pepper• 1/4 cup toasted pine nuts; optional Preparation:1. Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.2. Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).
  28. 28. Source: http://www.eatingwell.com/recipes/garlicky_shrimp_vegetable_pasta.html
  29. 29. Chocolate Peanut Butter HaystacksTotal Time: 20minPrep Time: 10minYield: 4 dozen cookIngredients2 cups semisweet chocolate chips½ cup reduced-fat peanut butter3 3/4 cups Fiber One® original bran cerealDirections 1. Line cookie sheets with waxed paper. In large microwavable bowl, microwave chocolate chips and peanut butter uncovered on High 1 minute, stirring after 30 seconds. Microwave 30 seconds to 1 minute longer, stirring every 15 seconds, until melted and smooth. 2. Stir in cereal until well coated. Drop mixture by rounded teaspoon onto waxed paper. Refrigerate until chocolate is firm.Vitamins/MineralsIron (%DV) 6%Magnesium (%DV) 4%Riboflavin (%DV) 4%Thiamin (%DV) 4%Vitamin B6 (%DV) 4%
  30. 30. Vitamin B12 (%DV) 4%Zinc (%DV) 6%
  31. 31. Persimmon Walnut Bread By Katja Jacobs 5th1 cup persimmon pulpIngredients2 teaspoons baking soda3 cups white sugar1 cup vegetable oil4 eggs1 1/2 teaspoons ground cinnamon1/2 teaspoon ground nutmeg1 1/2 teaspoons salt2/3 cup water3 cups all-purpose flour1 cup chopped walnutsPreheat the oven to 350 degrees F (175 degrees C). Grease three 6x3Directionsinch loaf pans. In a small bowl, stir together the persimmon pulp andbaking soda. Let stand 5 minutes to thicken the pulp. In a medium bowl,combine sugar, oil, eggs, cinnamon, nutmeg, and salt. Blend until smooth.Mix in persimmon pulp and water alternately with flour. Fold in nuts.Divide batter into the prepared pans, filling each pan 2/3 full. Bake for 1hour in the preheated oven, or until a toothpick inserted comes out clean.Cool in pan for 10 minutes before removing to a wire rack to coolcompletely. Persimmon Walnut Bread 5.76mg Vitamin E " Persimmon Bread II Recipe - Allrecipes.com." Allrecipes.com - recipes, menus, meal ideas, food, and cooking tips.. N.p., n.d. Web. 10 Dec. 2011. <http://allrecipes.com/recipe/persimmon-bread-ii/detail.aspx>.

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