Difference between revisions of "AY Honors/Cooking/Answer Key"

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4. Demonstrate your ability to properly prepare two different kinds of hot cereal, a healthful hot drink, and cook eggs in two different ways other than frying.

Adventist Youth Honors Answer Book/Recipes/Hominy Grits

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Adventist Youth Honors Answer Book/Recipes/Hot Apple Cider

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5. Prepare potatoes healthfully by two different methods.

Mashed Potatoes

The first step in making mashed potatoes is to boil them. Old potatoes normally need to be peeled before boiling. Many new potatoes are better when boiled in their skins, but you should of course wash them first. Small potatoes can be cooked whole. Larger potatoes will cook more evenly and quickly if you cut them into roughly egg-sized pieces. Put the potatoes in a large enough pan and add enough water to cover them easily. Add a little salt if you like. Bring to the boil. Potatoes will take around 25 minutes to cook through. To test whether they are done, press the tip of a cook's knife into one. It should be able to slip in and out easily. Drain the cooking water and attack the potatoes with a knife so that they are cut into small pieces. (This is very therapeutic.) You then need to add some milk and butter (according to taste and waistline) and puree all ingredients. Use a potato-ricer or a mixer for best results or a hand held masher for possibly lumpy mash. You can add salt and pepper or other herbs and spices as you wish.

Baked Potatoes

On a cold day, few things are nicer than a baked potato. Use a large potato, with its skin on. Preheat the oven to very hot (gas mark 7) and put in the potatoes for about an hour. Especially when using an electric oven, it is important to protect the potatoes from drying by covering them with foil or coating them in oil. A lid over the whole batch will do, saving on foil and oil. You may put a metal skewer through the potato to help distribute heat evenly. Trial and error are, as usual, your friends. Serve the potato as hot as you can stand it. Fillings can include butter, grated cheese (something strong like cheddar), baked beans, pesto - you name it. And eat the skin - it really is good for you, like your mum said.

6. Cook three other vegetables in the most healthful way.

The most healthful way to prepare vegetables is to wash them and serve them raw (possibly slicing them first), but the requirement does say to cook them, so we'll have to go that route. Most vegetables can be steamed for a short amount of time - the shorter the better, as that's the closest to raw you're going to get and still cook them.

Spinach

Plain cooked spinach is best served steamed or boiled in a minimum amount of water for no more than five minutes. The bulk of the leaves reduces enormously in cooking. Allow about 4 ounces per serving and use the biggest pan you have. Serve with lemon juice, or perhaps with salt.

Spinach is a common ingredient in Indian cuisine, where it is known as saag. Try sprinkling the raw leaves with garam masala before cooking for a slightly different and low sodium alternative to salt.

Green Beans

Wash beans thoroughly in clear, cool water. Beans can be cooked whole, cut crosswise or diagonally, or French-cut (i.e., cut along the length of the bean). If you want sweet tasting, crisp fresh beans, cut them as little as possible. Cut older, more mature beans in the French style (i.e., lengthwise).

Stir-frying is one of the easiest ways to prepare green beans. This method maintains more nutrients than other cooking methods, although it also adds a little fat to them. Whatever cooking method you choose, remember to cook beans as little as possible, using the least amount of water possible.

Boiling, steaming, and microwaving are other common methods for preparing green beans. When boiling, beans may release some nutrients into the water, so try to re-use the bean water to regain some of the nutrients lost. For example, you can use the water to boil rice.

Winter Squash

To cook a decent-sized winter squash in the traditional way, first slice it in half from stem end to blossom end. If the squash is very large, cut it a few more times. Place the pieces into a baking dish. Cover the dish with foil to keep the squash from getting terribly dry. Cook the squash for a fairly long time, not at a very high temperature, so that it gets soft all the way to the inside. The squash is done when you can easily shove a spoon into it. Serve the squash as it is. Add butter and maple syrup at the table.

7. Prepare a simple salad. Why do we need fresh salads in our diet?

Green salads are an excellent source of vitamins and dietary fiber. Furthermore, salads are generally low in calories, and if served at the beginning of a meal, tend to satisfy the appetite before high-calorie items are introduced. A simple salad may start out with one or more types of lettuce (iceberg, romaine, etc), and to that other vegetables are added, such as tomatoes, olives, cucumber slices, green peppers, mushrooms, radishes, or onions. This combination is then "tossed" to mix the ingredients together before serving. Salad dressing may be selected and added by the person eating the salad.

8. Know the food pyramid guide. Why is it important that we follow the food pyramid guide in our diet every day? Make a chart for one week of the foods you eat to see if you are following the food pyramid guide.

Adventist Youth Honors Answer Book/Food pyramid

9. Set the table properly for your family for an evening meal. Serve a balanced meal that you have planned and prepared as much as possible by yourself. Include main dish, vegetable, and salad.

Properly setting a table means not putting out utensils and dishes that will not be used in the meal. A casual table setting will do for the family evening meal, and since this one requires a salad, vegetable, and main dish, we can dispense with many of the formalities.

Dinner Plate: Start by setting the dinner plate on the center of the placemat (if a placemat is not used, set the plate on the table centered in front of the chair), about two inches from the edge of the table.

Forks: You will need two forks - one for the salad (usually a smaller fork) and one for the main entree and vegetables. Both forks should be placed to the left of the plate, with the dinner fork closest to the plate.

Napkin: Put a napkin to the left of the salad fork.

Knife and Spoon: The knife and spoon go to the right of the dinner plate, with the knife set closer to the plate. The knife's edge should face the plate, and the spoon should be placed right-side up (such that the bowl of the spoon would hold a liquid).

Glasses: The drinking glass should be placed above the knife.

Salad Bowl: The salad bowl should be placed above the forks.

10. Follow a recipe correctly in making a vegetarian entree or a vegetable casserole.

Template:Adventist Youth Honors Answer Book/Recipe

11. Start a recipe file of your own. Put into it 10 recipes of dishes you have personally prepared from entrees, vegetables, salads, and beverages.

This answer book already has eight recipes in it, so the Pathfinder should find two (or more!) recipes on his or her own. Also note that the recipes listed here are only suggestions. Individual taste may dictate that other recipes be used instead, and not only is that fine, it is highly encouraged. Bon Appetite!

References

Some recipes for this chapter were taken, or adapted from Wikibook's Cookbook.

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-==3. What is meant by boiling, broiling, frying, baking, simmering, waterless cooking, and if available microwave cooking? Which are the most healthful ways of preparing common foods? Which are the most unhealthful ways?==
-===Boiling===
-Boiling is cooking food in boiling water, or other water-based liquid such as stock or milk. Simmering is gentle boiling, while in poaching the cooking liquid moves but scarcely bubbles.
-In places where the available water supply is contaminated with disease-causing bacteria, boiling water (and allowing it to cool) before drinking it is a valuable health measure. Boiling water for a few minutes kills most bacteria, amoebas, and other microbial pathogens. It thus can help prevent cholera, dysentery, and other diseases caused by these organisms.
-Foods suitable for boiling include fish, vegetables, pasta, eggs, meats, sauces, stock, and soups.
-Advantages:
-* Older, tougher, cheaper joints of meat and poultry can be made digestible.
-* It is appropriate for large-scale cookery
-* Nutritious, well flavored stock is produced
-* It is safe and simple
-* Maximum colour and nutritive value is retained when cooking green vegetables, provided boiling time is kept to the minimum
-Disadvantages:
-* There is a loss of soluble vitamins in the water.
-* It can be a slow method
-* Foods can look unattractive
-Boiling can be done in two ways: The food can be placed into already rapidly boiling water and left to cook, the heat can be turned down and the food can be simmered; or the food can also be placed into the pot, and cold water may be added to the pot. This may then be boiled until the food is satisfactory.
-===Broiling===
-Broiling is a process of cooking food with high heat with the heat applied directly to the food, most commonly from above. As it is a way of cooking without added oil, it is popular in low-fat diets.
-In electric ovens, broiling is accomplished by placing the food near the upper heating element, with the lower heating element off and the oven door partially open. Gas ovens often have a separate compartment for broiling, as a drawer below the flame.
-===Frying===
-Frying is the cooking of food in oil or fat. Chemically, oils and fats are the same, differing only in melting point, but the distinction is only made when needed.
-Fats can reach much higher temperatures than water at normal atmospheric pressure. Through frying, one can sear or even carbonize the surface of foods while caramelizing sugars. The food is cooked much more quickly and has a special crispness and texture. Depending on the food, the fat will penetrate it to varying degrees, contributing richness, lubricity, and its own flavour.
-Frying techniques vary in the amount of fat required, the cooking time, the type of cooking vessel required, and the manipulation of the food. Sautéing, stir frying, pan frying, shallow frying, and deep frying are all standard frying techniques.
-===Baking===
-Baking is the technique of cooking food in an oven by dry heat applied evenly throughout the oven or only from the bottom element.  Breads, desserts, and meat are often baked, and baking is the primary cooking technique used to produce cakes and pastry-based goods such as pies, tarts, and quiches.
-===Simmering===
-Simmering is a cooking technique in which foods are cooked in hot liquids kept at or just barely below the boiling point of water (at average sea level air pressure), 100 °C (212 °F). To keep a pot simmering, one brings it to a boil and then adjusts the heat downward until just before the formation of steam bubbles stops completely. Water normally begins to simmer at about 94 °C or 200 °F.
-Simmering ensures gentler treatment than boiling to prevent toughening and prevent food from breaking up. Simmering is usually a rapid and efficient method of cooking.
-===Waterless Cooking===
-Waterless cooking is a method of cooking food without adding water (there is already water in most foods), fats, or oils.  This technique requires the use of some very expensive cookware designed expressly for this purpose, but there are some health benefits too.  Boiling water will dissolve some nutrients which are then flushed from the food.  Waterless cooking is done in a sealed container that locks in all the moisture already present in the food.  Vitamins and flavor are also retained by the food, so there is no need to add butter, salt or oil to liven it up.
-===Microwave cooking===
-Microwave ovens have revolutionized cooking since their use became widespread in the 1970s.
-Professional chefs generally find microwave ovens to be of limited usefulness. On the other hand, people who are lacking in free time, or not comfortable with their cooking skills, can use microwave ovens to reheat stored food (including commercially available pre-cooked frozen dishes) in only a few minutes.
-Food is heated for so short a time that it is often cooked unevenly. Microwave ovens are frequently used for reheating previously cooked food, and bacterial contamination may not be killed by the reheating, resulting in foodborne illness. The uneven heating is partly due to the uneven distribution of microwave energy inside the oven, and partly due to the different rates of energy absorption in different parts of the food.
-The first problem is reduced by a stirrer, a type of fan built in to the over (but hidden from view) that reflects microwave energy to different parts of the oven as it rotates, and by a turntable or carousel that turns the food.
-It is also important not to place food or a container in the center of a microwave's turntable. That actually defeats its purpose. Rather, it should be placed a bit off-center so that the item travels all around the area of oven's cooking cavity, thus assuring even heating.
-The second problem must be addressed by the cook, who should arrange the food so that it absorbs energy evenly, and periodically test and shield any parts of the food that overheat.
-Many microwave ovens' performance drops after about 15 minutes of continuous usage, which means food takes longer to cook. When heating several meals, the last meal to be cooked may not be heated properly as a result.
-Defrosting is another common weakness, as many microwave ovens may start to cook the edges of the frozen food, while the inside of the food remains frozen.
-Closed containers and eggs can explode when heated in a microwave oven due to the pressure build-up of steam. Products that are heated too long can catch fire. Manuals of microwave ovens warn of such hazards.
-Tin foil, aluminum foil, ceramics decorated with metal, and products containing other metals can cause sparks when they are used in a microwave.
-Several microwave fires have been noted where Chinese takeout boxes with a metal handle are microwaved, and also where "homemade" microwave popcorn bags have been sealed using a metal staple, which is then heated and sets fire to the bag. This type of accident can pose a dangerous situation because of the extremely flammable mixture of popcorn and oil in the bag. Thus, it is good practice to remove any metal utensils or metal containing objects from a microwave oven before operating it, as the behavior of these objects when immersed in a strong microwave radiation field is unpredictable.
-===Most/Least Healthful Methods===
-Waterless cooking may be the most healthful way of cooking food, but baking is also a good choice.  Fried foods are the least healthful way to cook food, and unfortunately, this is the technique used most frequently by "fast food" restaurants.
 ==4. Demonstrate your ability to properly prepare two different kinds of hot cereal, a healthful hot drink, and cook eggs in two different ways other than frying.==