Cooking With Chefs
Episode 4
Episode 4 Checklist
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Chef Alert!!! Chef Alert!!!
Always read the recipe at least twice and watch the video at least once before preparing an item for the first time!
Be sure to read the recipe handout carefully before you watch the video or start any recipe preparation!
Look for information in the handout that may not be in the video:
This week’s Tuna Burger recipe calls for two eggs. You will need to provide your own eggs.
The video does not tell you specific ingredient amounts. Those amounts are in the handout.
Lettuce, tomato, pickles, or other condiments are optional. If you want any of them, you will have to provide them.
We will get together with you after Spring Break in a live online session to answer questions and talk about “Cooking With Chefs”. Until then, send questions or comments to: info@sdchefsfoundation.org
Portion Sizes
Understanding food labels and portion sizes helps you make healthier choices at the store and when you are cooking. This also helps you to make decisions when choosing what or how much to eat.
Why portion sizes matter
The information on a food label is based on the serving size for that particular food. For example, knowing how much sodium is in your snack food relies on you properly reading the serving size on the label. Let's look at an example from hot corn fries:
You can see here that 21 hot fries have 250 mg of sodium. If you were to eat the entire bag (9 servings) you would be eating 2,250 mg of sodium. That's the max recommended amount per day. Portion sizes are the amounts of certain foods you should be eating every day. Different food groups have different portion recommendations.
Knowing portions sizes ensures that you are getting enough healthy foods in a day.
Portion recommendations
One way to track your portions is to use the Healthy Plate we discussed on Week 2. Another option is to learn the recommended portions of foods and how many to eat each day. The recommended amount per day for these food groups is as follows:
Fruit: 1.5-2 cups
Vegetables: 2-3 cups
Protein: 5-6.5 ounces
Grains: 6-8 ounces
Dairy or soy: 3 cups
Move toward a Healthy Plate
When you look at the recommended amounts of fruits and vegetables per day it may be a lot more than you are eating right now. That's okay! Finding ways to add more fruits and vegetables into your meals and recipes will move you closer to this goal. Want to use an app to track and earn badges for improving your plate? Download the MyPlate app (iPhone, Android) or visit myplate.gov to learn more.
Portion Sizes Video
Tuna Burgers
Key skills: Adding vegetables into your meals, adjusting moisture content for binding ingredients, browning with oil and in the oven
Tuna Burgers Video
Assignments for Episode 4
1.
Snap some photos!
Time in the kitchen is about de-stressing, having fun, challenging yourself, and nourishing your mind, body, and soul. Our hope is that you find great pride in your efforts after each lesson. We also want you to learn and grow! Take a photo of your recipes and share them with the group. After each episode, you'll be talking with your group about what went well and where you were challenged.
Feeling a little extra?
Upload your pictures to Instagram and tag @sdchefsdecuisine
or email them to cwc@sdchefs.org
2.
Chef's reflections
Chefs take notes! Each experience in the kitchen will provide you with wins and some fails. Writing down what you liked and where you can improve will expand your chef skills and guide you toward your own culinary creations. Start a chef's journal, you'll continue to use it years from now.
Questions
What worked well with each recipe?
How can you make the recipe your own while still keeping it healthy?
How can you make the recipe your own while still keeping it healthy?
Discussion Topics
Thinking about your day so far, how many portions of the following did you eat?
Fruit:
Vegetables:
Protein:
Grains:
Dairy or soy:
Choose one area that you want to improve and share how you will do it in the next few days.
What are ways that you could add more nutritious options to today's recipe?
What did you like best about the Tuna Burger?
What is something you will do differently next time you make it?
What variations of this recipe would you like to try?
3.
Share your Weekly “Wow!”
Here’s your chance to tell us about something that struck you in the video. Maybe it was something the chef said or an idea for how you can improve the look, or the texture or the taste of your dish. Write down your response in your Workbook and feel free to share with us by emailing cwc@sdchefs.org
Episode 4 Handout & Recipes
We’ve created a printable Handbook for each episode of Cooking With Chefs which includes all the recipes!
You can find this Handbook in your ingredients package or download and print it from here.
Great Job Chef!
This concludes Episode 4 of Cooking with Chefs.
Check back with our Program Homepage on April 12th for our next episode