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A Multicultural Cookbook: Our Favorite Foods Made Healthy!

A Multicultural Cookbook: Our Favorite Foods Made Healthy!. Brought to you by: The Sixth Grade Cooking Healthy Club at PS 4 & Mrs. Herrera & Mrs. Kellar-Jackson. Table of Contents. Made Healthful by: Abraham B. Potato Omelet (Spain). Ingredients. 4 large eggs 1lb potato

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A Multicultural Cookbook: Our Favorite Foods Made Healthy!

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  1. A Multicultural Cookbook: Our Favorite Foods Made Healthy! Brought to you by: The Sixth Grade Cooking Healthy Club at PS 4 & Mrs. Herrera & Mrs. Kellar-Jackson

  2. Table of Contents

  3. Made Healthful by: Abraham B Potato Omelet (Spain)

  4. Ingredients • 4 large eggs • 1lb potato • ¼ cup of olive oil • ¼ teaspoon Mrs. Dash

  5. Directions • Wash and cut potatoes into thin slices. • In a large baking dish, saturate potato slices in olive oil. • In a large bowl, separate egg whites from yolks. (Dispose of yolks-too much cholesterol) whisk egg whites well, and then add to the baking dish with the potatoes, mixing well. • Cover with tin foil & bake, 30 minutes @ 375 degrees until potatoes are a golden brown, then remove from the oven & spread out on a paper-towel covered platter so that much of the oil can be removed. • Using a skillet, cover the bottom of the pan with a thin layer of oil, about 1 teaspoon. • Once omelet seems to be cooked, about 10 minutes, use large plate to tip the omelet out of the skillet. After adding a little more oil to the skillet , slide the omelet in again, this time putting it in top side down cooking it until the under-side is also a golden color. • Serve hot or cold. Delicious & healthy!!!!!! To make this recipe healthy, I replaced pan frying with oven baking, eggs with egg whites and removed salt from the recipe. Delicious & healthy!!!

  6. Made Healthful by:Jessica Fruit Muffins (New Zealand)

  7. Ingredients: • 2 ORGANIC eggs • 250g ORGANIC unbleached flour • 1 tablespoon of baking powder • 1 teaspoon of ground cinnamon • ¾ cup of low fat milk • 4 tablespoons of vegetable oil • 4 tablespoons of honey • 125g of chopped apples

  8. Preparation • Preheat oven to 190 degrees C. • Lightly grease 12-cup muffin tin or line with muffin cups. • Separate the egg yolks from the egg whites. Discard the egg yolks. Then, lightly beat the egg whites. • In a separate bowl, dry ingredients thoroughly. • In a separate bowl , mix together skim milk, oil , honey and apples. • Gently fold in egg whites to the wet mixtures. • Add the wet mixtures to the dry ingredients. • Fold together until just moistened. Batter will be lumpy. • Fill greased muffin tins 2/3 full. • Bake about 20 minutes until lightly browned. To make this recipe healthy, I replaced whole milk with skim milk, eggs with organic egg whites, sugar with honey and flour with organic unbleached flour. Delicious & healthy!!!

  9. Made Healthful by: Cruz f Breakfast Shake (Brazil)

  10. Ingredients • 1 cup of ORGANIC fat-free milk • 1 ripe banana, • 1 pouch Carnation French Vanilla Breakfast • 1 ½ to 2 teaspoons instant coffee granules • 3 ice cubes • You’ll also need • A blender • A tall glass & straw (optional)

  11. Directions • Place a tall glass in the freezer. • Slice banana thinly. • Place banana, milk, French vanilla instant breakfast, coffee granules, and ice cubes in the blender. • Blend on “chop” for 30 seconds . • Remove the glass from the freezer. • Pour mixture from blender into glass. • Insert straw & enjoy! To make this recipe healthy, I replaced hormone treated whole milk with organic skim milk and removed cream from the recipe. Delicious & healthy!!!

  12. Fatoosh(Syria) Made Healthful by: Salam S

  13. Ingredients • 1 head of romaine lettuce • 1 red pepper • 4 tomatoes • 16 black olives • 2 garlic cloves • 1tsp olive oil • 2tsp white vinegar • 1 large seedless cucumber • Pita bread

  14. Directions • Cut the lettuce into strips. • Cut the red pepper into thin slices. • Slice the 4 tomatoes any size. • Sprinkle the 16 black olives. • Slice the cucumbers into thick slices. • Cut the garlic cloves into think slices. • Put all ingredients in a large mixing bowl and toss lightly. • Mix 1tsp of olive oil & 2 tsp of vinegar, Then poor over salad. Toss again, lightly. • Coat the pita bread with oil and toast until it looks burnt then crush it around. • Cut into bite size pieces and sprinkle generously over salad. • Enjoy! To make this recipe healthy, I replaced frying the pita with toasting it, reduced the oil and removed the salt. Delicious & healthy!!!

  15. Made Healthful by: Jordy E Pumpkin Soup (Ecuador)

  16. Ingredients • 2 large butternut squash • 2 tablespoons coriander seeds • 2 dried chilies • 2 tablespoons olive oil • 10 slices pancetta, cut into 1/2-inch pieces • A bunch fresh sage • 11 ounces chestnuts • 1 onion, finely chopped • About 2 3/4 pints ORGANIC low sodium chicken stock • 4 tablespoons fat free sour cream • Extra-virgin olive oil (drizzle like garnish)

  17. Directions • Preheat the oven to 400 degrees F. • Cut the squash in half and remove the seeds, reserving these for later. • Smash up the coriander and chili, nice and fine, and sprinkle over the squash. Drizzle with a little oil and roast in a hot oven until nice and soft. • Coat the pancetta with olive oil & bake for 10 minutes with half the sage leaves. • Add the chestnuts and the onion and bake for about 15 minutes. • By this time the squash will be ready, so spoon it out into the pan, leaving the skin behind. • Cover with the stock and bring to the boil. • Remove half the mixture and blend until smooth, then pour back into the roasting pan in the oven. • Take the rest of the sage leaves and the reserved squash seeds and fry them in a little oil until crisp. • To serve, spoon a little fat free sour cream on top of the soup, sprinkle with a little of the crisp sage and seeds, and finish with a good drizzle of extra-virgin olive oil. Enjoy! To make this recipe healthy, I replaced frying with baking, vegetable oil with olive oil, higher fat sour cream with a low fat substitute, chicken broth with organic low sodium broth and removed the salt from the recipe. Delicious & healthy!!!

  18. Made Healthful by: Esmeralda M Lamb Soup (Ireland)

  19. Ingredients • 2 medium-sized onions, chopped • Extra Virgin Olive Oil • 1-ounce I Can’t Believe its Not Butter • 1 sprig dried thyme • 2 1/2 pounds best end of ORGANIC lamb, cut into large pieces • 7 carrots, chopped lengthways into 2-inch pieces • 2 tablespoons pearl barley • 5 cups LOW SODIUM ORGANIC chicken stock • Freshly ground black pepper • 1 bouquet garni (parsley, thyme, and bay leaf) • 12 medium potatoes • 1 bunch parsley, leaves finely chopped • 1 bunch chives

  20. Directions • In a large heavy-bottomed saucepan, cook the onions in oil, on medium-high heat until they are translucent. • Add the dried thyme and stir. • Add the lamb and brown on a high heat to seal in juices. • Add carrots, and pearl barley. • Pour in the chicken stock so that it almost covers the meat and vegetables. • Season with pepper and add Bouquet garni. • Cover and cook on low heat for 2 hours, being careful not to boil. • Place potatoes on top of the stew, cover and cook for 30 minutes until the meat is falling beautifully off the bones and the potatoes are fork tender. • Serve the stew in large flat soup bowls, next to the potatoes or garnish with parsley and chives. To make this recipe healthy, I replaced hormone treated lamb with organic lamb meat, replaced vegetable oil with extra virgin olive oil, chicken broth with low sodium organic chicken broth and removed the butter & salt from the recipe. Delicious & healthy!!!

  21. Made Healthful by: Kora S Chicken Soup (Croatia)

  22. Ingredients • 3 pounds organic chicken breast • 2 peeled carrots • 5 stems of Parsley root • ¼ cup of pumpkin oil • 4 peeled potatoes • Pepper to taste • Vegetable seasoning to taste • ¼ cup of light sour cream • Six cups of cold water

  23. Directions • Add water to a large pot & bring to a boil. • Add the chicken & simmer over medium heat for 60 minutes. • Add carrots, potatoes, sour cream, pumpkin oil, pepper, vegetable seasoning and parley. • Lower the heat and simmer over low heat for about 60 minutes. • Drain the ingredients out of the soup and serve it. • Suggestion-add some cooked noodles. Such as the “No Yolks” ,brand of egg noodles, made without the yolks! To make this recipe healthy, I replaced a whole chicken with organic chicken breast with a low fat substitute, sour cream with a light sour cream and removed the salt from the recipe. Delicious & healthy!!!

  24. Daniel Leon Made Healthful by: Daniel L Vegetarian Fava Bean Soup (Egypt)

  25. Ingredients • 1 cup white skinless dried fava beans • 1 garlic clove • 3 cups water • 1 tablespoon olive oil • 1 pinch ground cumin • white pepper • Fresh parsley for garnish • 1 tablespoon fresh minced parsley • lemon juice

  26. Directions • Two days ahead, place the beans in a bowl with plenty of water to cover to soak. Change water now and again. • Drain the soaked beans and put them in a large saucepan with the garlic and water. • Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for at least 1 hour, until the beans are very ,very tender and literally disintegrating to form a soup. • Depending on the beans, you might need to cook the beans another full hour, adding additional water — don't worry, you can't overcook them. • Mash with a fork to get a nice soupy consistency, adding water as necessary to thin the soup to your liking. • Whisk in the olive oil and cumin, then season with salt and pepper. • Let simmer a few more minutes to blend the flavors. • Ladle the soup into bowls and garnish with the minced parsley and lemon pulp. • Serve the soup with more lemon slices on the side and toasted pita bread. To make this recipe healthy, I removed the salt from the recipe and used naturally dried beans instead of canned beans (no preservatives). This soup is already very healthy. Delicious & healthy!!!

  27. ORGANIC Guacamole(Mexico) Made Healthful by: Mrs. Herrera

  28. ingredients • 4 ORGANIC avocados (Hass) • ½ ORGANIC lemon • 1 ORGANIC small white onion • 1 teaspoon water • 1 ORGANIC small jalapeño (if desire) • 2 ORGANIC table spoons cilantro • ½ teaspoon Mrs. Dash

  29. directions • Finely Chop onion, cilantro and jalapeno . Onion can be chopped slightly larger. • Mash guacamole in a large mixing bowl. • Add chopped cilantro, lemon Juice, water, chopped onion, chopped jalapeño and Mrs. Dash. • Mix delicately together for chunky or mix vigorously for a smooth consistency. • served on whole grain bread or with whole grain chips . Enjoy!!! To make this recipe healthy, I replaced the pesticide treated produce with ORGANIC, pesticide-free alternatives and the salt with Mrs. Dash. Delicious & healthy!!!

  30. Made Healthful by: Mrs. Kellar-Jackson Rice Crispy Treat Snack (U.S.A.)

  31. Ingredients • 3 tablespoons I Can’t Believe Its Not Butter • 1 package (10 oz. or 4 cups) regular marshmallows • 6 cups Rice Krispies Cereal

  32. Directions 1. In large saucepan melt butter over low heat. Add marshmallows and stir until completely melted. Remove from heat. 2. Add KELLOGG'S RICE KRISPIES cereal. Stir until well coated.3. Using buttered spatula or wax paper evenly press mixture into 13 x 9 x 2-inch pan coated with cooking spray. Cool. Cut into 2-inch squares. Best if served the same day.MICROWAVE DIRECTIONS (great for in school preparation):In microwave-safe bowl heat butter and marshmallows on HIGH for 3 minutes, stirring after 2 minutes. Stir until smooth. Follow steps 2 and 3 above. Microwave cooking times may vary. To make this recipe healthy, I replaced the butte with I Can’t Believe Its Not Butter! , reducing the calories, fat and cholesterol. Delicious & healthy!!!

  33. Made Healthful by: Mrs. Kellar-Jackson Vegetable Dumplings (China)

  34. Ingredients • 1/2 pound firm tofu • 1/2 cup coarsely grated carrots • 1/2 cup shredded Napa cabbage • 2 tablespoons finely chopped red pepper • 2 tablespoons finely chopped scallions • 2 teaspoons finely minced fresh ginger • 1 tablespoon chopped cilantro leaves • 1 tablespoon LOW SDIOUM soy sauce • 1 tablespoon hoisin sauce • 2 teaspoons sesame oil • 1 ORGANIC egg, lightly beaten • 1/4 teaspoon freshly ground black pepper • Bowl of water, plus additional water for steamer • 35 to 40 small wonton wrappers • Non-stick vegetable spray, for the steamer

  35. Directions • Preheat the oven to 200 degrees F. • Cut the tofu in half horizontally and lay between layers of paper towels. • Place on a plate, top with another plate, and place a weight on top (a 14-ounce can of vegetables works well). Let stand 20 minutes. • After 20 minutes, cut the tofu into 1/4-inch cubes and place in a large mixing bowl. • Add the carrots, cabbage, red pepper, scallions, ginger, cilantro, low sodium soy sauce, hoisin, sesame oil, organic egg, and pepper. Lightly stir to combine. • To form the dumplings, remove 1 wonton wrapper from the package, covering the others with a damp cloth. • Brush the edges of the wrapper lightly with water. • Place 1/2 rounded teaspoon of the tofu mixture in the center of the wrapper. • Shape as desired. Set on a sheet pan and cover with a damp cloth. • Repeat procedure until all of the filling is gone. • Using a steaming apparatus of your choice, bring 1/4 to 1/2-inch of water to a simmer over medium heat. • Spray the steamer's surface lightly with the non-stick vegetable spray to prevent sticking. • Place as many dumplings as will fit into a steamer, without touching each other. • Cover and steam for 10 to 12 minutes over medium heat. • Remove the dumplings from the steamer to a heatproof platter and place in oven to keep warm. • Repeat until all dumplings are cooked. To make this recipe healthy, I replaced hormone treated eggs with organic eggs, high sodium soy sauce with low sodium soy sauce and removed the salt from the recipe. Delicious & healthy!!!

  36. Diego M Poached chicken with spaghetti

  37. Ingredients • 1 large ORGANIC roasting chicken about 5-6 ½ pounds • lemon • 1 onion stuck with 3 cloves • 3 sprigs of parsley • 3 leaves of fresh sweet basil • Cold water to cover. Mrs. Dash and ground black pepper • 1 large onion, finely chopped • 2 cloves of chopped garlic • 2 tablespoons of Smart Balance • 2 one pound cans of Italian tomatoes • 2 tablespoons of chopped parsley • 1 ½ pounds of organic whole grain spaghetti • Freshly grated reduced fat parmesan cheese • Cold water to cover

  38. directions • Rub the inside of the chicken with half a lemon • Fill the inside of the chicken with the onion stuck cloves, 3 parsley sprigs, thyme sprig, and 2 leaves of sweet basil • Cover with cold water; bring to a boil and then skim • Add Mrs. Dash and pepper to taste, reduce heat, cover and simmer 50 -60 minutes or until tender. • Remove the meat from the bones and set aside; return the carcass to the pot and simmer till the broth is reduced by half • Sauté the chopped onion and garlic in the Smart Balance. • Add the Italian tomatoes and cook down until thicker • Add the remaining basil and 2 tablespoons of chopped parsley. Add salt and pepper to taste • Mix this with the chicken meat and add the broth after removing the carcass; simmer over a very low flame for 30 minuets • Cook the whole grain spaghetti in boiling, seasoned water till “al dente” • Drain and place in a large bowl. Ladle the sauce and chicken over the pasta and sprinkle freely with reduced fat parmesan cheese To make this recipe healthy, I replaced hormone treated chicken with organic chicken, bleached pasta with whole grain pasta, butter with Smart Balance, salt with Mrs. Dash and cheese with reduced fat cheese. Delicious & healthy!!!

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