Tips and Recipes for Quantity Cooking Nourishing Minds

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Tips and Recipes for Quantity Cooking Nourishing Minds and. Bodies has been created to assist people who prepare food for. sale to students such as food services staff chef instructors. caterers school teams students Parent Advisory Councils and. others in implementing the Guidelines for Food and Beverage. Sales in BC Schools It includes tips on how to choose healthy. recipes substitutions to make favourite recipes healthier and a. selection of recipes that meet the Guidelines, The Guidelines were developed to support a healthy school environment. making healthy choices the easy choices and apply to all foods. and beverages sold to students They divide items into categories. based on nutrient criteria Only Choose Most and Choose Sometimes. foods and beverages may be sold to students, Remember to consider food and nutrition policies in place at your. school e g food allergies when using the tips and recipes in this book. Why provide healthy foods,in school food services,Healthy students learn better Table of Contents. Meeting the Guidelines,Research shows that well nourished children learn. where to begin 2,better behave better and feel better.
Menu Planning Tips 3,Vegetables and Fruit 4,To support classroom learning Grain Products 5. Offering healthy foods supports healthy lifestyle Milk and Alternatives 6. choices which in turn reinforce curricula such as Meat and Alternatives 7. Plan seasonally buy close to home 9,Health and Career Education Foods and Nutrition. Sensational Substitutions Cooking 10,and Physical Education. Sensational Substitutions Baking 12,Primer on Fat Sugar and Salt 13. For a healthy school environment, Preparing and offering healthy foods shows a Soups and Sauces 15.
commitment to promoting healthy behaviours Salads and Sides 33. among students staff families and the community Dips and Dressings 48. Pasta and Pizza 53, at large Schools that put health first discover that. Entr es 58,they are also supporting learning and development. Sandwiches 77, in students a sense of community and social Baked Goods and Desserts 81. inclusion Resources 96,Meeting the Guidelines where to begin. Start with Canada s Food Guide, The Guidelines are based on Eating Well with Canada s.
Food Guide 2007 Use the recommendations in the Cafeterias stock some packaged. Food Guide to plan menus and prepare meals This is and ready to serve foods for sale too. the most important step in implementing the Guidelines To find out if they are Choose Most. or Choose Sometimes use the, For information on school meal program planning see the. Brand Name Food List at, School Meal and School Nutrition Program Handbook at. www brandnamefoodlist ca,www bced gov bc ca health available fall 2009. and or the Criteria Chart for Food, The Food Guide divides foods into four food groups and Beverage Sales Guidelines at. Vegetables and Fruit www bced gov bc ca health,Grain Products healthy eating food guidelines.
Milk and Alternatives resources htm,Meat and Alternatives. Plan lunch and dinner to include items from all four food groups and breakfast. to include items from at least three Plan snacks to include foods from at least. two of the four food groups, Serve moderate portions that will suit many appetites large enough to satisfy. hungry kids but not so large that they encourage overeating and or result in a. lot of waste Students with higher energy needs may choose to add a side dish. to satisfy their bigger appetites,Eating Well with Canada s Food Guide. is available from Health Canada,Go to www hc sc gc ca fn an food. guide aliment index eng php or call,1 866 225 0709.
Emphasize Limit, Vegetables and fruit Saturated fats in butter ghee lard. Whole grains and products coconut oil palm kernel and palm oils. brown rice rolled oats whole grain deli meats bacon and sausages. breads whole grain cereals Trans fats in partially hydrogenated. Legumes dried beans peas lentils margarine shortening and oils and in. products that contain these fats such,as baked goods fried foods and. Calcium rich foods low fat milk,processed foods,yogourt low fat fortified soy beverage. Salt in processed foods added in,canned salmon and sardines. cooking and at the table,Unsaturated fats, from vegetable oils nuts seeds Sugar in sugary drinks juice.
baked goods many dry breakfast,Lean meat and poultry. cereals candies,Water to drink,Refined grains white flour white. rice white pasta many dry breakfast,cereals cream of wheat. Menu Planning Tips, Use fresh foods simply prepared rather than highly processed and ready to serve products. Include a serving of at least one vegetable in the entr e and promote sides of vegetables. and or fruit, Include at least one fresh fruit or fruit based item in dessert offerings.
Make low fat milk and or low fat fortified soy beverage available at all times. Offer meat alternatives such as beans lentils and tofu often. Offer fish not battered or fried at least once a week. Plan a seasonal menu and use BC products as often as possible. Limit the number and types of condiments offered to two. Take regular tea and coffee off the student menu, Do not use artificial sweeteners in elementary and middle schools Artificial sweeteners. are generally discouraged for use by all students except those with diabetes. Follow allergy policies or guidelines in place at your school. See Allergy Aware School and Childcare Settings at www bcsta org anaphylaxis. Vegetables and Fruit, Feature vegetables and fruit prominently in menu planning. they should take up the most space on the plate A healthy. eating pattern is one that is rich in plant foods, Offer vegetables Maximize nutrition and Stir fry using only small. and or fruit at all meals flavour add little or no amounts of oil and salty. and snacks fat sugar and salt when sauces or use reduced sodium. Include at least one serving of preparing vegetables sauces e g soy sauce hoisin. vegetables in the entr e and and fruit sauce fish sauce. promote sides of vegetables Serve in season vegetables Offer dark green and. and or fruit and fruit simply prepared orange vegetables often. Include at least one fresh fruit Retain fibre by washing but not Give preference to deeply. or fruit based item in dessert peeling thin skinned vegetables coloured greens over lightly. offerings such as new carrots and coloured Try spinach or. potatoes romaine lettuce instead of, Steam or boil vegetables rather iceberg lettuce in a salad. than fry Use herbs spices Serve orange vegetables such. flavoured vinegars or lemon juice as carrots squash and yams. instead of adding fat or salt use them or canned pumpkin. Use frozen or canned vegetables pur e to make soup. and fruit when fresh are not,Offer vegetables and fruit.
available Use no added salt,more often than juice,or reduced sodium canned. vegetables and fruit canned Make juice portions small. in its own juice or water not more than 360 mL,in secondary schools and. Bake boil or mash potatoes,250 mL in elementary schools. Add buttermilk instead of cream,sour cream or butter to mashed. Grain Products, Use whole grain products often to boost fibre and Offer cereals that are a high.
nutrients Introduce grains in salads and soups which source of fibre Students. will find hot cereals more,are popular lunch items. appealing if a selection, Offer whole grain Prepare grain products of toppings are offered. products rather than refined with little or no added fat e g dried fruit seeds. grain products at least sugar and salt nuts and yogourt Check. half of the time Use water homemade stock or www brandnamefoodlist ca. Use a variety of grains such as milk to cook grain products If. for cereals and yogourt, cereals rice pasta couscous commercial stock is used choose. quinoa bulgur and millet Try reduced sodium that meet the Choose Most. brown or wild rice in recipes that Serve pasta with reduced sodium and Choose Sometimes. call for white and whole grains sauce made with low fat ingredients categories. in soups and salads, Read labels and favour grain Cooking Common Grains. products that provide at least 2 g of The amount of time and the amount of liquid required to cook grains varies. depending on the type and size of the grain as does the yield of the cooked grain. fibre per serving Try whole wheat, The table below is a guideline only When in doubt check the package directions.
pasta instead of white pasta,Grain 250 mL Water or broth Cooking time Yield. Brown rice 500 mL 45 minutes 750 mL,Wild rice 750 mL 60 minutes 1L. r snack food, Popcorn is a popula Millet 750 mL 25 minutes 875 mL. ising events, often sold at fundra Pearl barley 750 mL 35 minutes 875 mL. For 10 servings mak Pot barley 750 mL 60 minutes 875 mL. orn and add Quinoa 500 mL 15 minutes 625 mL, of air popped popc Kamut or wheat berries 500 mL 60 minutes 750 mL.
ste melted, 60 mL or less to ta To cook combine grain and liquid in a large pot with a tight fitting lid bring to a. margarine non hydr boil Reduce heat and simmer covered for the suggested cooking time or until. Sprinkle lightly with liquid is absorbed Fluff with a fork. or less to taste Recipe reprinted from Simply Great Food 250 quick easy delicious recipes. 2007 with permission of Dietitians of Canada Published by Robert Rose Inc. www dietitians ca,Milk and Alternatives,Make milk and alternatives available at all times. Shakes and smoothies are popular with students and. can pack a nutritious punch,Choose low fat milk,and milk products skim. 1 2 and lower fat,alternatives to milk,Include plain and flavoured. milk yogourt drinks fortified,soy beverages shakes and.
Offer yogourt in breakfast bars,as a topping for soups and. burritos and as a base for,salad dressings and spreads. Boost protein and calcium by,adding skim milk powder to. casseroles soups and baked,goods such as muffins,Add small amounts of shredded. cheese to pizzas pastas,casseroles sandwiches etc,Limit added sugar and.
ingredients high in sugar,Sweeten shakes and smoothies. with fresh canned no added,sugar or frozen fruit rather. than juice sugar or honey,Meat and Alternatives,Make quality rather than quantity count Choose. products that are high in nutrients low in fat and salt. Serve alternatives such Select lean meats and Make breading with toasted. as beans lentils and tofu alternatives prepared with whole wheat bread crumbs. at least twice a week little or no added fat or crushed whole grain cereal. Replace all the meat or some and salt flakes and bake rather than fry. of it with legumes or tofu in Use lean meats and low fat Rinse canned beans and lentils. recipes such as chili pasta cooking methods Choose or use dried legumes instead. sauce shepherd s pie curry roasting steaming or grilling Use herbs and fresh salsas. stir fry casseroles fajitas over frying Do not deep fry instead of salt to flavour fish. tacos and burritos Replace deli meats with meat and poultry. Serve bean salads and soups unprocessed meats such Bake boil poach or steam. Try burgers made with lentils as roast beef pork lamb eggs instead of frying them. or other beans turkey or chicken,Remove the skin and fat from. Serve fish at least once,poultry before cooking Choose.
a week s and lentils,lean cuts of beef and pork Cook dried bean. Use salmon or tuna to es recipe,in large quantiti,such as loin or round. make sandwiches burgers Reduce the amount of fat in leftovers and. or chowders page 8 Portion,meat by trimming visible fat use Dried. freeze for future, Make fish cakes by mixing before cooking draining fat are low in. beans and lentils, canned fish with potatoes off meat after cooking and ive and result.
removing the solid fat from,sodium inexpens,Use fresh or frozen fish an canned. the surface after cooked in less waste th,that has not been breaded. battered or deep fried meat has been refrigerated,Cooking Dried Beans. All dried beans need to be soaked before they are cooked to replace the water lost in. drying A general rule is to use 750 mL water for every 250 mL beans After soaking. discard soaking water rinse and replace with fresh water before cooking this helps cut. down on the substance that causes gas Note that while dried lentils are classified as a. legume they don t need to be presoaked, Overnight Soak Let beans and water stand overnight in refrigerator Drain Beans soaked. using this method cook more quickly and keep their shape better. Quick Soak In a large saucepan bring water and beans to a boil cover and boil for 2 minutes. Remove from heat and let stand for 1 hour Drain, Microwave Soak In a microwave safe casserole dish combine hot water and beans.
Cover and microwave on High for 15 minutes or until boiling Let stand for 1 hour Drain. To cook soaked beans use 750 mL water for every 250 mL soaked beans and follow one. of the methods below The longer you store beans the more they dry out and the longer. you need to cook them Never add salt or seasoning until the beans are tender otherwise. the skin will toughen and they will never soften, Stovetop Cooking In a large saucepan combine water and soaked beans Cover and bring. to a full rolling boil Reduce heat and simmer for 45 to 60 minutes or until fork tender. Tips and Recipes for Quantity Cooking Nourishing Minds and Bodies has been created to assist people who prepare food for sale to students such as food services staff chef instructors caterers school teams students Parent Advisory Councils and others in implementing the Guidelines for Food and Beverage Sales in BC Schools It includes tips on how to choose healthy recipes

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