Year 7

    Name

Class

Food Teacher: Mrs Wallis    Date

Healthy Eating Sandwich

This is your first practical in the Food Technology room. The object of this practical is for you to get used to the Food room and using the equipment.

Ingredients 2 slices of bread which can be white, wholemeal, granary or

tortilla wraps or bread rolls. Spread to lubricate the bread if needed, butter, margarine, olivio

etc. A main ingredient. Cooked meats or quorn, tinned fish grated or

sliced cheese, boiled eggs etc. Salad vegetables and/or fruits, lettuce, cucumber, peppers etc.

Do not use Chocolate Spreads, Peanut butter, Jam, Marmalade, Marmite,Mayonnaise etc. These foods can be too high in sugar, fat and salt.

Method1. Wash, dry and slice all vegetables and fruits if needed.2. Prepare all other fillings, slice or grate cheese, slice eggs etc.3. Spread the butter or other spread if needed onto the bread.4. Construct your sandwich in layers.

StorageStore in the refrigerator for 24 hours only, covered.

‘5 a day’ Fruit Salad Recipe

Ingredients:1 apple1 orange4 other rainbow fruits for example, peaches, grapes, strawberries, melon, pears,raspberries, kiwi, mango etc.250 ml orange juice (you can use another type of fruit juice).

*You can use one tin of fruit in juice to replace one fresh fruit.

Method:

1. Pour fruit juice into a bowl or container. If using a tinned fruit open the can carefully and pour into the bowl.

2. Prepare the orange or grapefruit and separate into segments.3. If using lemon or lime you can remove the zest with a grater or a zester and

then juice the fruit.4. Cut peaches, plums, nectarines, apricots, cherries and mango in half and

remove the stones. Cut the fruit into slices.5. Cut the apples and pears into quarters and remove the core, slice into spoon

sized slices.6. With a cook’s knife remove the skin from the pineapple and slice.7. Cut the melon in half, remove the seeds and cut the fruit away from the skin

or use a melon baller.8. Cut grapes and strawberries in half (lengthways).9. Slice the top off the kiwi fruit then peel off the furry skin and cut into slices.10. Stir the fruits well to ensure they stay under the juice. You should have

a real good mixture of colours.

STORE THE SALAD IN THE REFRIGERATOR IN A COVERED CONTAINER AND EAT WITHIN 48 HOURS.

PREPARATION OF SALAD INGREDIENTS

‘5 a day’ Vegetable Salad Recipe

IngredientsYou will need:       ¼ Lettuce                  

¼ Cucumber                 2 Tomatoes                 5 other rainbow salad vegetables, for example beetroot, celery, carrots, radishes, Spring, red or white onions, red or white cabbage

etc.You can also add some fruits eg grapes, orange or apples or nut if

liked.

Method:1. Wash all vegetables in cold water.2. The salad vegetables should be the size to eat with a fork.3. Shred your lettuce and place onto a plate or bowl as the base of your salad.4. Cut the ends from the cucumber and slice thinly or dice.5. Quarter the tomatoes or slice them depending on their size.

To prepare other salad ingredients:Beetroot                Remove from packaging and then slice thinly or cut into small cubes. Carrot                   Peel the carrot, cut off the top and bottom and then grate or slice. Celery                    Separate the celery stalks and wash.  Cut into 1cm chunks.Peppers                 Remove the stalk.  Cut off the top of the pepper and remove

the seeds, you may find it easier to cut the pepper in half before trying to remove the seeds.  You can either cut into thin slices or into small cubes or leave as rings.

Radishes                Cut off the leaves and root, wash carefully.  You can leave the radishes whole or slice thinly.  You may wish to prepare lily radishes.

Spring onions         Cut off the roots and the 'leafy' bit at the top of the onion.  Peel of the outer layer and wash.  The Spring onions can then be cut into chunks, left whole or shredded.

Orange                  Slice the orange into rings with the skin on or peel and segment the orange.

Grapes                   De-seed grapes or leave seedless grapes whole.

STORE IN THE REFRIGERATOR IN A COVERED CONTAINER AND EAT WITHIN 48 HOURS.

Coleslaw

Ingredients¼ white cabbage

1 medium apple1 carrot2 x 15ml spoons of low fatMayonnaise

EquipmentColander, chopping board, sharpknife, vegetable peeler, grater,mixing bowl, table spoon and awooden spoon.

Method1. Wash the vegetables before use.2. Shred the cabbage into thin strips.3. Top and tail the carrot, then peel and grate.4. Place the cabbage and grated carrot in the mixing

bowl and add the low fat mayonnaise.5. Mix all the ingredients together.

FRUIT CRUMBLE

INGREDIENTS

FRUIT400-600g. stewed fruitOr1 tin pie filling

EQUIPMENT Large mixing bowl Sieve Kitchen knife Tablespoon Fork Oven-proof dish

Or1 tin fruit e.g. peaches, pineapple

CRUMBLE150g. Plain or self-raising 75g. hard marg75g. Granulated sugar

METHOD1. Prepare yourself2. Put oven on Gas. No.5, Electric 190 C, (Fan oven-170 C)3. Put fruit in the ovenproof dish.4. Sieve flour into a bowl.5. Cut margarine into small pieces with kitchen knife and add to

flour.6. Rub margarine into flour till mixture looks like breadcrumbs.7. Add sugar and stir in with tablespoon.8. Spoon mixture on top of fruit.9. Level out the mixture with a fork by trailing it over the

surface of the crumble.10. Put in the oven and cook for 20 minutes.

Herby Veggie CrumbleIngredients Equipment40g butter or margarine150g wholemeal flour50g cheese50g oats2 x 5ml mixed herbs2 leeks (small)1 red pepper4 mushrooms1 can chopped tomatoes (400g)

Weighing scales, mixing bowl, grater, wooden spoon, chopping board, knife, baking dish (approx 20cm x 20cm) can opener.

Method1. Preheat the oven to 200°C or gas mark 6.

2. Rub in the butter or margarine into the flour until it resembles breadcrumbs.

3. Grate the cheese.4. Stir in the grated cheese, oats and 1 x 5 ml mixed herbs.

5. Slice the leeks and red pepper. 6. Quarter the mushrooms.

7. Arrange the vegetables in a baking dish.

8. Pour over the canned tomatoes and 1 x 5ml spoon mixed herbs.

9. Sprinkle the crumble topping over the vegetables.

10. Bake in the oven for 25 – 30 minutes, until golden.

Spicy Tomato Soup

Ingredients Equipment1 onion1 carrot1 potato1 x can chopped tomatoes (400g)500ml water1 stock cube1/2 x 5ml spoon dried chilli flakes1 x 15ml spoon tomato puree

Chopping board, knife, vegetable peeler, saucepan, can opener, measuring spoons, wooden spoon, liquidiser/blender, and ladle.

Method1. Prepare the vegetables:

peel and slice the onion; top and tail, peel and slice the

carrot;

peel and cut the potato into 8. 2. Put all the ingredients into a saucepan.

3. Stir everything together, bring to the boil and then simmer for 20 minutes.

4. Ladle the mixture into the liquidiser and blend until smooth.

5. Serve.

Pizza Toast

Ingredients Equipment½ yellow pepper1 spring onion1 mushroom30g hard cheese, e.g. Cheddar, Edam, Gruyere2 slices bread (or a bagel or a piece of French stick sliced in half)2 x 15ml spoons tomato pizza sauce ½ x 5ml spoon mixed herbs.

Chopping board, knife, grater, fish slice, measuring spoons, spoon.

Method1. Preheat the grill. 2. Slice the pepper, spring onion and

mushroom.

3. Grate the cheese. 4. Place the bread under the grill and toast one side.

5. Remove the bread from the grill and place on the chopping board uncooked side-up.

6. Spread the tomato sauce over the bread using the back of the spoon.

7. Arrange the pepper, mushroom and onion over the slices.

8. Place under the grill until the cheese bubbles.

Mini-fruit Cakes

Ingredients Equipment100g self raising flour100g caster sugar100g soft margarine2 eggs50g dried fruit, e.g. sultanas

12 cake cases, cake tin, weighing scales, sieve, mixing bowl, wooden spoon, 2 spoons, cooling rack.

Method – (all-in-one)1. Preheat the oven to 200°C or gas mark 6.

2. Place the case cases in the cake tin.

3. Sieve the flour into the mixing bowl and then add all the other ingredients.

4. Mix everything together until light and fluffy.

5. Stir in the dried fruit.6. Divide the mixture equally between the cake cases using 2 spoons.

7. Bake for 15 – 20 minutes, until golden.

8. Allow to cool on a cooling rack.

High fibre and low sugar biscuitsIngredients:

100g Plain flour or Wholemeal flour 50g Hard margarine or butter 50g Caster sugar 1 Egg 25g Your chosen flavouring - raisins, currants, sultanas, dried apricots and Other dried fruits. Some may need to be chopped. Orange, lemon or lime

rind. Coconut, brazil, almond, hazelnut, peanut, chopped. Cocoa, instant coffee, only 1 teaspoonful.

*You will need a plate or container to take your biscuits home on and foil or cling film

Method:1. Turn on the oven and set to 180oC / Gas mark 42. Sieve flour into large mixing bowl, add margarine or butter, Cut into smallpieces and rub-in, until breadcrumbs.3. Stir in the sugar and flavourings.4. Crack the egg into a small bowl. Add this gradually to the rest of the mixture and stir in well with a wooden spoon until it forms a ball.7. Using a rolling pin, roll out the mixture on a floured surface until it is about 1 ½ cm thick.8. Using a biscuit cutter, cut out as many shapes as possible. Form remainingdough back into a ball, roll out and cut out more shapes.9. Place onto a greased baking tray with a palette knife. Glaze with any remaining eggwhite.10. Bake for 10-15 minutes, until golden brown. SAFETY POINT USE OVEN GLOVES.Biscuits should be golden brown and set when cooked. Cool on a rack.

Storage: Store in a cool, dry place for up to 72 hours.