online 8.13

Table of ContentsHow to Begin Cooking Local Food in the Classroom Equipment .................................................................................. Contract ...................................................................................... Not Yum or Yuck ..................................................................... II. Local Food Procurement Purchasing at the Farmers Market ............................. Purchasing from Farmers .................................................. Seasonal Produce Availability ......................................... Storing Produce ...................................................................... Ingredient Substitutions ....................................................

I. Introduction ...........................................................................................

1 4 5 6 8 9 10 11 12

Food Safety ................................................................................ 14 Kitchen Safety ........................................................................... 15 Cleaning ....................................................................................... 16 IV. Basic Cooking Tools: Knife Skills..................................................................................... 18 Mincing Garlic........................................................... 19 Chopping an Onion...............................................20 Cooking Terms.......................................................................... 21 Measurement Conversions............................................... 22 V. Recipes: Flow of the Class ................................................................... 24 Apple, Carrot, Kohlrabi Salad ......................................... 25 student instructions............................................... 26 Country Spring Salad .......................................................... 27 student instructions............................................... 28 Farmers Market Omelette ............................................... 29 student instructions............................................... 31 Vietnamese Spring Rolls .................................................... 32 student instructions............................................... 34 Sweet Potato Fries ................................................................ 35 student instructions............................................... 36 Gumbo & Rice with a Side Salad .................................. 37 student instructions............................................... 39 Yellow Lentil Dahl and Naan ............................................ 40 student instructions............................................... 42 Spinach and Kale Calzones .............................................. 44 student instructions............................................... 47 Mexican Sopes ........................................................................ 49 student instructions............................................... 51VI. Acknowledgments........................................................52

III. Safety in the Kitchen

Cooking Local in the Classroom

www.reapfoodgroup.org

IntroductionWith fewer households cooking from scratch these days, kids are often missing even the most basic food preparation skills. Recognizing that knowing how to cook is a life skill that can help lead to healthier choices, REAPs Farm to School program has developed this Cooking Local in the Classroom manual. This Cooking Local in the Classroom manual was born from REAPs successful Chef in the Classroom Program. It is designed to make a seasonal local foods cooking program accessible to all teachers you dont need a guest chef to have a successful local foods cooking program! This manual provides the tools for middle and high-school teachers in Wisconsin to implement a cooking program focusing on cooking healthy, delicious meals from scratch, using locally-sourced Wisconsin meat, dairy, and produce. How we grow, process, and prepare food impacts our daily lives in many ways, from the amount of money we spend on health care to the well-being of our environment to the vitality of our agricultural community. What better way to build lifelong responsible healthy eating habits than to provide students with engaging, fun, hands-on experiences that give them the tools to become responsible consumers? This manual provides step-by-step instructions to implement a Cooking in the Classroom program that engages students in preparing delicious, healthy food that celebrates Wisconsins rich cultural diversity and supports our agricultural abundance. Inside, youll find recipes that focus on locally-grown fresh farm products with supplementary lesson plans for teachers. Our intent is that, throughout the course of their classes, the teachers will not only help students learn how to cook, but also teach them who grew the food, where it came from, how it arrived in the classroom, and why this matters. Discussions around seasonal availability, organic growing practices, where food comes from, and Wisconsins rich agricultural history will strengthen the programs recipes and directions. A robust Cooking Local in the Classroom program gives students the opportunity to develop a taste for culturally-diverse, fresh food prepared from scratch. Students will also acquire the knowledge and skills necessary to maintain healthy eating beyond middle- and high-school and into adulthood. Additionally, Cooking Local in the Classroom lays the groundwork for students to become responsible participants in their food system and understand the implications of their eating choices, empowering them to make healthy choices about where their food comes from and what they eat. This Manual is divided into easy-to-use sections: I. II. III. IV. V. How to Begin Cooking Local Food in the Classroom Local Food Procurement Safety in the Kitchen Basic Cooking Tools Recipes

This manual was produced June 2012. For more information contact [email protected]


www.reapfoodgroup.org1

COOKING LOCAL IN THE CLASSROOM

Teaching students in Wisconsin to cook with local, farm fresh foods.Presented by REAP Farm to School www.reapfoodgroup.org2

HOW TO BEGIN COOKING LOCAL FOOD IN THE CLASSROOM

Equipment............................4 Contract.................................5 Not Yum or Yuck...............6

In this section, youll nd information on what equipment and tools are needed to cook the recipes in the following sections. The contract in this section outlines the behavioral expectations for students in your classroom. The Not Yum or Yuck page encourages students to nd descriptive words for all kinds of food. Talking about the way food tastes and feels helps everyone keep open minds about food.

3

Equipment for Cooking in the Classroom

Any classroom can be turned into a kitchen with just a cutting board, a bowl, and a knife. If your school does not have a kitchen, you can stock a simple cart with the supplies listed below. The recipes included in this book can be adapted to fit a variety of settings. The following list includes all of the equipment needed for a class of 25 students (5 groups of 5) to prepare all of the recipes. Our recipes assume that each group has access to a stovetop and oven. If your classroom is not set up like this, students can use hot plates. In that case, we suggest having 2 hot plates per group. The list may appear expensive, but when borrowed, or purchased from a thrift store, it becomes more manageable. Some restaurants or kitchen supply stores might even donate certain items if you ask! The cost of the equipment depends on the quality of materials. You can get by with just a few of these items depending on the recipes you choose. The classroom list describes items that youll want to have on hand for demonstrations, for serving, and for cleaning. The equipment needed per cooking station matches what we require students to do in small groups, as outlined in our recipes.

For each cooking station: 2 small plastic cutting boards 1 serrated knife 2 chefs knives 2 paring knives 1 vegetable peeler 1 set of tongs 1 set of measuring cups and spoons 1 strainer 1 spatula 1 ladle 1 slotted spoon 1 medium whisk 2 pot holders 1 2-quart saucepan 1 5-quart saucepan (stockpot) 1 non-stick frying (saut) pan 1 bottle dish washing liquid 1 sponge 2 dish towels

For the Classroom: large baking pans 1 blender sucient utensils, plates, and cups for your class broom and dustpan food grade plastic containers with lids, various sizes foil and plastic wrap hand soap dispensers with soap First Aid kit Suggested Pantry: vinegars - balsamic, apple cider oils - olive, canola spices: cumin, cayenne pepper, chili powder, paprika kosher salt pepper For Cleaning: 1 gallon undiluted vinegar baking soda spray bottle



Cooking in the Classroom ContractI, _____________________________________________________________________, understand and agree to all of the rules and procedures for participation in cooking classes. It is my responsibility to follow these rules so that we can have fun and get our work done on time. Because our tools are sharp and hot, such as knives and stoves, I will work safely and make the kitchen a safe environment.

Rules and Procedures I will follow: I will enter the classroom on time, wash my hands thoroughly, put on an apron, take a seat and listen to the introduction. I will use knives only as instructed by the teacher. I will cut only on a cutting board and only using the claw method. I will always carry the knife with the tip pointing toward the floor. After washing my hands, I will not touch my face or my hair to avoid contaminating the food we eat with bacteria. I will know where the fire extinguishers are in my classroom. In case of fire, I will follow Stop, Drop, and Roll procedures. Clean-up is everybodys responsibility and must be done by the end of the class period. If I am not doing anything else, I will ensure that my kitchen area is clean: dishes washed in hot water, counter tops disinfected, and equipment put in its proper place. I will respect the food, my classmates opinions about the food, and the people who grow the food. This means that I will speak politely about my opinions and listen to what others have to say in our discussions.

Signed: _____________________________________________________________________ Date: _____________________



Use your five senses and your imagination to describe food

Not just yum! or yuck! spicy sweet fragrant saucy tangy moist green aromatic fresh soft delicate fine beautiful spiny coarse firm acidic squashy round warm peppery doughy stringy tart

tender tough strong ripe flavorful pleasing rough wet palatable plump crumbly runny tasty brittle perfumed unsavory watery earthy peppery mealy leathery

scented oily salty short homey heavy dry cold dull chewy liquidy clean slimy crumbly grainy silky wrinkly melty stale acidic thin

grand bitter sharp tart thick complex gooey harsh

delicious sour healthy creamy nice pleasurable pillowy smooth crusty pungent sandy simple cool spongy pale clean sticky delectable nutritious superior nutty heartywww.reapfoodgroup.org6

satisfying rich sugary squishy

hot juicy

interesting syrupy crispy

zippy flaky

dense greasy

astringent

wilted

fair

flavorless

stout authentic

uninteresting

unripe succulent rare savory

luscious

scrumptious pleasant zesty meaty grainy bland

fibrous

papery

unbelievable crunchy


LOCAL FOOD PROCUREMENT

Purchasing from a Farmers Market............8 Purchasing from a Farmer.................................9 Seasonal Produce Availability.........................10 Storing Your Produce..........................................11 Ingredient Substitutions.....................................12

In this section, youll nd information on how to procure produce in bulk for your classroom. Weve included a guide to navigating the farmers market and tips on how to store your produce. We encourage you to use the Ingredient Substitutions page when produce is out of season or unavailable in your region.

7

Purchasing from a Farmers MarketThe farmers market is often the best place to find local produce for your classroom. Throughout Wisconsin, farmers markets are open year-round. If you dont have time to go to the market, you can contact a farmer directly. 1. Buy whats in season.Look at the guide on page 12 so you know what to expect at the market. You can plan your curriculum based on what fruits and vegetables are at the market.

2. Go early or go late.For the best selection of food, go early. Specialty or in-demand items might even sell out at peak hours. For the best deals, go late. Farmers and other vendors usually prefer to discount products instead of loading them back up and hauling them home.

3. Bring your own bags or boxes.Some farmers will supply you with bags, but they probably wont be very durable. The last thing you want is a broken bag!

4. Buy in bulk.The best deals at the farmers market come when you buy in bulk.

5. Introduce yourself to a farmer.Make sure that farmers know you are purchasing food for a culinary lesson. Farmers want kids to experience locally grown food. Chances are, it will be very easy to work with the farmer once he/she knows youre a teacher.

6. Ask and offer.The vast majority of farmers at the vast majority of U.S. farmers markets set their prices without the expectation of haggling, so trying to bargain down every purchase is not necessarily appropriate.

7. Make it easy.If you ask for a deal on an entire box of plums, have a way to carry those plums to your car yourself. Have bags and reasonably correct change or at least small bills. Generally, make it easy for the vendor.



Purchasing from a FarmerSometimes its best to contact farmers directly. Consult your Farm Fresh Atlas (this can be found at www.reapfoodgroup.org) and find out who farms in your area, and what they can sell you. The following tips will help you order produce and establish friendly relationships with your local farmer. Here is a sample script: Teacher: Hello, I am a teacher at _________ Middle School in Madison, WI. I am teaching students how to cook from scratch using locally-grown products. Im calling to see if you have some of the ingredients. I am looking for...

Before the phone call:Think about where you will store the food: Does your school have enough space to refrigerate or store the food? Plan ahead and be certain.

Know your quantities (consult page 24 for information on quantities and measurement conversion). The farmer might be able to estimate how much youll need, but its best if youre prepared with an idea of how many pounds/bushels/ounces etc. you will need.

During the phone call, ask:

1 2

Do you have wholesale prices for community or school-wide events?

What other produce do you grow?

3Cooking Local in the Classroom

Can you bring the ordered produce to the farmers market for pick-up?


Seasonal Produce AvailabilityCROPSArugula Asparagus Beans Beets Bok Choy Braising Greens Broccoli Brussels Sprouts Burdock Root Cabbage Carrots Cauliflower Celeriac Celery Chard Cucumbers Daikon Radish Eggplant Fennel Garlic, Garlic Scapes Kale, Collards Kohlrabi Leeks Lettuce Melons Mustard Greens Mushrooms Onions Parsnips Peas Peppers Potatoes Radishes Rhubarb Rutabagas Scallions Shallots Spinach Summer Squash, Zucchini Sunchokes Tomatillos Tomatoes, field Tomatoes, greenhouse Turnips Watercress Winter Squash & Pumpkins HERBS Basil, Dill Cilantro, Oregano Parsley, Sage, Thyme FRUITS Apples Cranberries Pears Raspberries Strawberries

SPRING SUMMER FALL APR MAY JUNE JULY AUG SEP OCT NOV

DEC

JAN

WINTER FEB MAR



Storing Your ProduceBeets - Store them in a plastic bag in the refrigerator for up to 4 weeks. Bok Choy - Store in the refrigerator in a plastic bag. Broccoli - Store in the refrigerator in a plastic bag. Brussels Sprouts - Store in the refrigerator in a plastic bag. Cabbage - Refrigerate. Carrots - Store in the refrigerator in a plastic bag. Cauliflower - Store in the refrigerator in a plastic bag. Cheese - Consume within 5 days of purchasing. Store in the warmest part of the refrigerator. Cilantro - Dry. Then refrigerate in a plastic bag. Cucumbers - Store in the warmest part of the refrigerator in a plastic bag. Eggplant - Store at room temperature for 2-3 days for the best flavor. If storing for a longer time, place it in the warmest part of your refrigerator. Garlic - Store at room temperature. Ginger - Store in the warmest part of the refrigerator in a plastic bag for up to 2 months. Greens (Kale, Collard Greens, Mustard Greens, Swiss Chard) - Stores best when dry. Store in the refrigerator in a plastic bag. Leeks - Store for 2-3 weeks in the refrigerate. The outer leaves may yellow. Simply peel and use the inner leaves. Lettuce - Store in the refrigerator in a plastic bag. Mushrooms - Store in the refrigerator in a paper bag. Onions - Store in a cool, dry place. Do NOT store in a plastic bag. Okra - Store in the refrigerator in a paper bag. Peppers - Refrigerate. Potatoes - Store at room temperature or in a cool, dry, and dark place. If you purchase them in a plastic bag, take them out promptly and put them in a paper bag. Spinach - Stores best when dry. Store in the refrigerator in a plastic bag. Tomatoes - Store at room temperature. Eat promptly or store in the refrigerator for a few days. Heirloom tomatoes are more perishable than other varieties. Winter Squash - Store at room temperature. Zucchini - Store in the warmest part of the refrigerator in a plastic bag.



Ingredient SubstitutionsCooked VegetablesCollard Greens.................. kale, kohlrabi leaves, bok choy (milder flavor), turnip greens, mustard greens Kale........................................... curly kale, dinosaur kale, lacinato kale, Red Russian kale, collard greens, cabbage, kohlrabi leaves, mustard greens, spinach, swiss chard (cooks more quickly than kale) Spinach................................... Chinese spinach (more delicate), escarole, Swiss chard, beet greens, kale, turnip greens (discard stems) **chard, greens, and kale all take longer than spinach to cook** Carrots.................................... parsnips, turnips, kohlrabi, broccoli, rutabagas, cauliflower, sweet potatoes Okra.......................................... eggplant or asparagus **both take longer to cook** Shallots................................... green onions (white part), onions (1 small onion = 3 shallots and crushed garlic), red onion

Raw VegetablesRadishes................................. daikon radish, jicama Kohlrabi.................................. broccoli stems, celeriac (consider blanching first) Carrots.................................... celery, celeriac (consider blanching first), kohlrabi, broccoli, cauliflower, sweet potatoes Lettuce.................................... lettuce mix or a mixture of arugula, frisee, red chard, radicchio, mustard greens, or microgreens

ProteinsBlack Beans......................... red beans, kidney beans, black-eyed peas Chicken.................................. turkey, pheasant (smaller), seitan Beef........................................... venison, veal, pork, chicken, turkey, tempeh, tofu Sausage.................................. tempeh, seitan Pulled Pork........................... cooked chicken, tofu, seitan



12

SAFETY IN THE KITCHEN

Food Safety................... 14 Kitchen Safety.............. 15 Cleaning......................... 16

In this section, youll find general safety tips for cooking. Following these rules will help prevent the spread of foodborne illnesses. The Kitchen Safety and Cleaning sections suggest how to organize group work during kitchen prep, cooking, and cleanup.



Food Safety

1 2

The USDA uses these four simple words to help you remember food safety rules: Cook food to a safe internal temperature to destroy any harmful bacteria. Separate cooked and uncooked foods, as well as foods eaten raw and those cooked before eating. Cross-contamination occurs when raw meats or eggs come in contact with foods that will be eaten uncooked. This is a major source of food poisoning. Be sure to wash your hands after handling raw meats or raw eggs. Clean your surfaces and wash your hands. Especially after you have blown your nose, been to the bathroom, or touched a pet, simple soap and water are very effective. If you slowly sing a verse of "Happy Birthday To You" while washing your hands, you will have washed them for the proper length of time. Chill food below 40. The danger zone where bacteria multiply is between 40 and 140 Fahrenheit. Your refrigerator should be set to 40 or below; your freezer should be set to 0 Fahrenheit or below. Here's a simple rule: serve hot foods hot and cold foods cold.Guidelines for Meat Preparation:

3 4

Wash all utensils, cutting surfaces and counters with hot, soapy water after contact with meat and poultry. Use a separate cutting board for fresh meat and poultry products. Wash hands thoroughly in hot, soapy water before and after handling meat and other fresh foods. Keep fresh meat and meat juices away from other foods, both in the refrigerator and during preparation. Never place cooked foods on the same platter, board or tray that held fresh meats or poultry.

MeatBeef Ground Beef Pork Chicken Turkey

What To Look For brigt cherry-red color bright red by use by date pink, firm light pink skin and meatcream skin, pink/ lavender meat

Freezer Time6-12 mo. - roasts 4-6 mo. steak 3-4 mo. 6 mo. light pink skin and meat 12 mo -whole 6 mo - parts

Defrost Time4-6 hr. - roasts 12-24 hr. - steak 24 hrs. may not be required 12 hrs. - boneless 1-2 days - bone 1 day per 5 pounds

Fridge Time3-5 days 1-2 days 3-5 days 1-2 days 1-2 days

Cooked Temp 160 (medium) 145 (med-rare) 160 160 165 160

www.meatsafety.org



Kitchen SafetyKNIFE SAFETYGrab a cutting board. Carry your knife by the handle, arm straight at your side. Keep your knife at the table and clean it right after youre done using it with a damp towel. When cutting, demonstrate the Claw Method (p. 22) to protect your fingers and knuckles.

S TAY AWA R ECommunicate with others to avoid accidents. Always Know: Where are the sharp or hot items? Who is working around you? Before passing someone with a hot or sharp item in your hand let them know by saying:Heat coming through! or Behind you!

FOOD SAFETYWash your hands with soap and running water before you start cooking. After washing, do not touch your face or hair to avoid contaminating the food with bacteria. Long hair should be put in a ponytail or tucked under a hat. Loose shirt sleeves should be rolled up. Keep your station clean while working. Quickly wipe up between tasks so the mess doesnt build up.

S T OV E T O P S A F E T YAlways use pot-holders when handling hot containers. Do not operate or connect electrical equipment when hands are wet or standing on a wet floor. Never leave an operating stove unattended. Do not place flammable materials on or near stove tops. Before you leave the kitchen, make sure all appliances are turned off and are clean. Clean off stove top after it has cooled.



Cleaning in the Kitchen

PREP WORKITEMS ON HAND:sponge for washing dishes sponge for cleaning counters dry towel for cleaning counters dry towel for drying dishes dish soap hand soap

Cleanup jobs should rotate each lesson. Help others finish their job when youve finished your own.Dish WasherIf using a two compartment sink, plug one side and fill with hot water and half a tablespoon of dish soap. Not very much soap is needed! Put dishes in the side of the sink with soapy water, scrub, rinse with cold water, and set in drying rack.

HAVE YOU...

washed your hands? read over the recipe?

Dish Dryer

Dry and place each dish and utensil where it belongs.

Counter Cleaner

CLEANUPdishes are clean, dry, and put back where you found them counters are clean and dry sink is drained and clean teacher has checked your work station

Using a counter sponge or counter towel, wipe down all surfaces. This includes stovetops, counters, tables, and appliances.

Floors

Pick up anything that might have fallen on the floor in your workspace. Sweep under and around the surfaces, and empty the dustpan into the trash.

Cleaning SuppliesBaking Soda - deodorizes, scours, opens drains, and polishes. Absorbs oil. Vinegar - cleans, disinfects, cuts grease, cleans glass, and kills mold. Table Salt - scours, and opens drains.

Cleaning Tips1. Let it soak - apply a small amount of soap to messy pots and let it soak in hot water. Return in 10 minutes to clean it out. Saves time and energy! 2. Wipe surfaces with vinegar. Wipe counters and cutting boards with vinegar with a cloth or sponge. 3. Scrub with baking soda. Rinse with warm water. 4. Reuse sponges. Soak old sponges and scrubbers overnight in a mixture of 4 table spoons baking soda and 1 cup water. 5. Disinfect. Mix 1 Tablespoon of bleach and 1 gallon of water. Pour into spray bottles and spray surfaces that come into contact with food. This will reduce the risk of foodborne illnesses. 6. Clean the floor with a bucket of warm water and 1/2 cup of baking soda.



16

BASIC COOKING TOOLS

Knife Skills.......................................18 Mincing Garlic........................19 Chopping an Onion............20 Cooking Terms..............................21 Measurement Conversions.....22

The following section teaches students the essentials of knife skills. The most important tip is the Claw Method of chopping. Youll also nd denitions of the cooking terms used in this manual. The measurement conversions are useful when procuring produce and cooking amounts to suit your needs.

17

Knife SkillsThe recipes in this book require students to peel, slice, dice, mince, and chop. There are different knives for different tasks. This guide can help you decide what kind of knife to use, if not already specified in the recipe. The following pages instruct students on how to safely dice an onion and mince garlic.

Bread Knife Chefs Knife Paring Knife Knife Definitions:Bread Knife Most bread knives have a serrated or scalloped edge that saws through both hard crust and soft crumble. The tip curves down, exerting pressure while biting down into the crust. Bread knives are not only used for cutting bread, they are also good instruments for cutting pineapples, melons, tomatoes, and even chocolate. Chefs Knife An 8-inch blade is adequate for an all-purpose knife, but a ten-inch one is best. Paring Knife A 3.5-inch or shorter blade paring knife provides flexibility in peeling and cutting fruits or vegetables. Paring knives are great for digging out potato and pineapple eyes and thinly slicing cheese & vegetables.

Coins, Medallions, or Rounds: For carrots, zucchini, and other long vegetables, slice them straight across in even parallel slices to produce coin shaped pieces. Dice: Cut vegetables into cubes between 1/3 and 1/2 inch across. You can do this as described for onions or make julienne strips, matchsticks, or batons and then slice crosswise.

carrot medallions

Large Dice: squares 1/2 to 1 inch across Fine Dice: square about 1/4 inch across Chop: Basically the same as dice but without the implied precision of square. A certain irregularity of shape and size is okay. A coarse chop is larger and more imprecise. Mince: Usually used for garlic and ginger. Cut into very small, indistinct pieces by quickly moving your knife back and forth over the food.

minced garlic



Mincing Garlic

The Claw Method is the safest way to cut vegetables. Make sure that you and everyone around you always demonstrates this technique! Follow below for instructions: Step 1: Cut the ends off using the Claw Method Use your dominant hand to cut with the knife. With the other hand, curve your fingers so your fingertips come in contact with the garlic clove (this is the claw method). This way, your knuckles protect you from slicing your fingers.

Step 2: Peel the garlic clove Peel off the dry, outer layer of the garlic clove.

Step 3: Thinly slice the garlic Try to keep the tip of your knife on the cutting board while slicing.

Step 4: Mincing Pile the slices of garlic and chop them into small squares by rocking the knife back and forth acoss the slices. Repeat until you have smaller and smaller bits. This is called mincing.



Chopping an OnionStep 1: Cut off one end of the onion using the Claw Method Cut off one end of the onion to create a flat side. Use your dominant hand to cut with the knife. With the other hand, curve your fingers so your fingertips come in contact with the onion. (This is the claw method.) This way, your knuckles protect you from accidentally slicing your fingers.

Step 2: Peel the onion Peel off the outer layer of the onion if you have not done so already.

Step 3: Cut the onion in half With the flat end on the cutting board, cut the onion in half.

Step 4: Chopping Using the claw method, slice through the onion, making 4 or 5 cuts across the length of the onion. Then, rotate the onion and cut across the width until your pieces are about uniform in size. Try to keep the tip of your knife on the board.

Now youre ready to saut your chopped onion!



Cooking TermsBake - to cook in an oven Beat - to mix ingredients together using a fast, circular movement with a spoon, fork, whisk, or mixer Blanch - to immerse fruit or vegetable in boiling water for a minute or so, remove and place in a bowl of ice water. You can blanch a fruit or vegetable to remove its skin Blend - to mix ingredients together gently with a spoon or fork until combined Boil - to heat food so that the liquid gets hot enough for bubbles to rise and break through the surface Broil - to cook under direct heat in the oven Brown - to cook over medium or high heat until the surface of food browns or darkens Chop - to cut food into pieces with a knife, food chopper, or food processor Combine - to mix ingredients together by stirring Cooking - to transfer of energy from a heat source to a food; this energy alters the foods molecular structure, changing its texture, flavor, aroma and appearance Chop - to cut into small pieces Core - to remove the central seeded area from a fruit Dice - to cut into small cubes Drain - to remove all the liquid using a colander or strainer Grate or Shred - to scrape food against the holes of a grater, making thin pieces Julienne - to cut food into long, thin strips. Sometimes called matchstick Knead - to press, fold and stretch dough until it is smooth and uniform, usually done by pressing with the heels of the hands Lukewarm - a temperature of about 95F. Not too hot and not too cold Marinate - to soak food in a liquid to tenderize or add flavor to it (the liquid is called the marinade) Mash - to squash food with a fork, spoon, or masher Mince - to cut into very small pieces, smaller than chopped or diced pieces Mix - to stir ingredients together with a spoon, fork, or electric mixer until well combined Preheat - to turn oven on ahead of time so that it is at the desired temperature when needed (usually takes 5-10 minutes) Peel - to peel the harder, outer layer of the vegetable or fruit with your fingers (for an onion, banana, or garlic), a peeler (carrots, beets, potatoes) or paring knife Pure - to blend food together until it becomes completely smooth Saut - to cook quickly in a little oil or butter Simmer - to cook in liquid over low heat so that bubbles just begin to break the surface Steam - to cook food over steam without putting the food directly in water Stir Fry - to quickly cook small pieces of food over high heat while constantly stirring the food until it is crisply tender (usually done with a wok) Toss - to mix ingredients gently together to combine



Measurement Conversions

16 ounces 4 pecks 8 quarts 4 quarts 4 cups 2 cups 8 ounces 4 ounces 5 tablespoons + 1 tsp 16 tablespoons 4 tablespoons 2 tablespoons 3 teaspoons 1 pinch a pinch

= = = = = = = = = = = = = = =

1 pound 1 bushel 1 peck 1 gallon 1 quart 1 pint 1 cup 1/2 cup 1/3 cup 1 cup 1 cup 1/4 cup 1/8 cup 1 tablespoon 1/8 teaspoon or less



22

RECIPES

Flow of the Class.......................................24 *Apple, Carrot, Kohlrabi Salad.............25 *Country Spring Salad............................27 Farmers Market Omelette....................29 *Vietnamese Spring Rolls......................32 Sweet Potato Fries...................................35 Gumbo and Rice and Side Salad........37 Yellow Lentil Dahl and Naan.................40 Spinach and Kale Calzones...................44 Mexican Sopes...........................................49

This section highlights recipes used in Cooking in the Classroom programs at East High School and Sherman Middle School in Madison, WI. Recipes are structured for one or two 40 minute class periods. The recipes are ordered by level of diculty beginning with the easiest recipes. The level of diculty is denoted by one to three skillet symbols in the upper right corner. Below the diculty rating, the season in which you can most easily prepare the dish with fresh local produce is listed. Each recipe has classroom instructions for teachers followed by a take-home version for students. *An asterisk denotes recipes which do not require heat or can easily be altered to be prepared without heat.

23

Flow of the ClassIntroduce the recipe, ingredients, and demonstrate key cooking techniques to the class before breaking into groups. Give students background information about where the recipe comes from, where the ingredients come from, and what the timeline will be for the rest of the class period. Divide students into work station groups each with their own copy of the recipe. Circulate among groups to give further instruction and assistance. Remind students to keep track of time. Let them know when they should be done with a particular part of the recipe and when they need to be ready to clean up. Present the finished dishes to the class. Once students have finished the recipes and cleaned their work stations, have them place their dish on a buffet table. If each group is doing a different recipe, each should take a moment to share how they prepared theirs to the class. Eat together as a class. Students coming through a buffet line should be asked to put a serving of each dish onto their plate. This encourages students to at least try each recipe their classmates have prepared. Clean-up as a group! See pg. 18 for tips on dividing up cleaning tasks.



TEACHER

I NST RU CT I O N S

*Apple, Carrot, Kohlrabi SaladObjectives: In this lesson students will practice proper chopping techniques as well as techniques for preparing a salad dressing.40 minutes Season: Fall

Ingredients for 25 servings5 10 10-12 10 1 1/2 kohlrabi carrots green onions (scallions) apples cups of apple cider 1/2 4 4 1/2 1/4 cup of apple cider vinegar cups of olive oil shallots (optional) cup of salt cup of pepper

Equipment2 2 1 2 1-2 1 2 1 cheese graters vegetable peeler mixing spoon cutting boards knives set of measuring cups and spoons mixing bowls whisk or fork

SuggestionsSet out dressing ingredients on a central table or work station for students to come prepare their own dressing. Use other seasonal vegetables in addition or in place of those above. Radishes and turnips would be great additions.

Ingredients per Group1 2 2-3 2 small kohlrabi, or half a large one carrots, peeled green onions (scallions) apples 1/4 3 3/4 1 1 1 cup apple cider tablespoons of apple cider vinegar cup olive oil small grated shallot (optional) big pinch of salt dash of pepper

After washing all vegetables and fruits, peel the carrots and the kohlrabi. Grate the carrots and the kohlrabi (using a cheese grater). Either grate the apple as well using the cheese grater, or chop the apple into thin slices. Be careful to cut around the core. Toss carrots, kohlrabi, and apple together in a large mixing bowl. Thinly slice the green onions and set them aside. In a second mixing bowl, whisk together the apple cider, apple cider vinegar, olive oil, shallot (optional), salt and pepper to make the dressing. Add more olive oil or salt and pepper to taste. Dress the salad, add the green onions, and toss it all together just before serving. Only use enough dressing to coat the veggies. If there is any dressing left over, save it in the refrigerator for the next time you make a salad!*This recipe does not require heat or can easily be altered to be prepared without heat.



STUD E NT

TAK E-H O ME

*Apple, Carrot, and Kohlrabi SaladEquipment1 1 1 1 1 1 2 1 cheese grater vegetable peeler mixing spoon cutting board knife set of measuring cups and spoons mixing bowls whisk or fork

40 minutes Season: Fall

Ingredients for One1 2 2-3 2 1/4 3 3/4 1 1 1 small kohlrabi or half a large one carrots, peeled green onions (scallions) apples cup apple cider tablespoons of apple cider vinegar cup olive oil small grated shallot (optional) big pinch of salt dash of pepper

Wash all fruits and veggies. Peel the carrots and the kohlrabi. Grate the carrots and the kohlrabi (using a cheese grater). Either grate the apple as well using the cheese grater, or chop the apple into thin slices. Be careful to cut around the core. Toss the carrots, kohlrabi, and apple together in a large mixing bowl. Thinly slice the green onions and set them aside. In a second mixing bowl, whisk together the apple cider, apple cider vinegar, olive oil, shallot (optional), salt and pepper to make the dressing. Add more olive oil or salt and pepper to taste. Dress the salad, add the green onions, and toss it all together just before serving. Only use enough dressing to coat the veggies. If there is any dressing left over, save it in the refrigerator for the next time you make a salad.

SuggestionsAdd seasonal ingredients or exchange ingredients listed above for those available. Radishes and turnips would work well.*This recipe does not require heat or can easily be altered to be prepared without heat.



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*Country Spring SaladObjectives: In this lesson students will learn to boil the perfect boiled egg, cook bacon and prepare a vinaigrette dressing.40 minutes Season: Spring

Ingredients for 25 servings13 25 4 1 2 slices of bacon eggs shallots cup of Sherry Vinegar cups of olive oil 1/4 3 3 cup of Dijon mustard tablespoons of honey pounds of lettuce salt and pepper to taste

EquipmentFor Each Group: 1 saut pan 1 medium sized saucepan 1 jar with lid 1 knife 1 cutting board 1 spatula 1 ladle

SuggestionsSet out dressing ingredients on a central table or work station for students to come prepare their own dressing. Use other seasonal vegetables in addition or in place of those above. Cucumbers and tomatoes would be a great addition in spring.

Ingredients per Group5 2 1/2 1/2 1/4 eggs slices of bacon pound of lettuce or greens shallot 2 1 6 1 tablespoons of Sherry vinegar teaspoon of dijon mustard tablespoons of olive oil teaspoon of honey salt and pepper to taste

To make hard boiled eggs place enough water to cover the eggs in the sauce pan or pot and bring it to a boil before adding the eggs. Once the water is rapidly boiling, carefully place the eggs into the pot using the ladle. Be careful not to bump the eggs on the sides or bottom of the pot. Turn down the flame or electric range to a very low simmer and cover the pot for 11 minutes. Someone from the group should be in charge of checking the time. After 11 minutes, pour off the hot water and run the eggs under cold water in the sink for 2 minutes. Gently place boiled eggs in an ice bath or bowl of cool water. Leave the eggs to cool for 7 minutes. Peel the eggs after they have cooled and chop into large pieces to go on top of salad. Place bacon in a saute pan and turn it to medium. Cook on one side until the ends start to curl and turn slightly brown. Flip to the other side and when browned to your liking, place onto a paper towel to absorb some of the grease. Chop into small pieces once cooled. Place the sherry vinegar, mustard, olive oil, and honey into a jar. Put the lid on and shake until all ingredients have mixed together. Add salt and pepper to taste. Toss the lettuce in a bowl, pour enough dressing to coat lightly and evenly. Place cut egg on top and sprinkle with bacon.*This recipe does not require heat or can easily be altered to be prepared without heat.



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*Country Spring SaladEquipment1 1 1 1 1 1 1 1 saut pan medium sized saucepan jar with lid knife cutting board spatula ladle mixing bowl

40 minutes Season: Spring

Ingredients for One1 1 1/2 2 6 1 1 1 slice of bacon egg shallot tablespoons of Sherry Vinegar tablespoons of olive oil teaspoon of Dijon mustard teaspoon of honey cup (8 oz) of lettuce salt and pepper to taste

To make hard boiled eggs: Place enough water to cover the egg in the sauce pan or pot and bring it to a boil before adding the eggs. Once the water is rapidly boiling, carefully place the eggs into the pot using the ladle. Be careful not to bump the eggs on the sides or bottom of the pot. Turn down the flame or electric range to a very low simmer and cover the pot for 11 minutes. Keep your eye on the clock or set a timer. After 11 minutes, pour off the hot water and run the eggs under cold water in the sink for 2 minutes. Gently place boiled eggs in an ice bath or bowl of cool water. Leave the eggs to cool for 7 minutes. Peel the eggs after they have cooled and chop into large pieces to go on top of salad. Place bacon in a saute pan and turn it to medium. Cook on one side until the ends start to curl and turn slightly brown. Flip to the other side and when browned to your liking, place onto a paper towel to absorb some of the grease. Chop into small pieces once cooled. Measure the sherry vinegar, mustard, olive oil, and honey into a jar. Put the lid on and shake until all ingredients have mixed together. Add salt and pepper to taste. Toss the lettuce in a bowl. Pour enough dressing to coat lightly and evenly. Place cut egg on top and sprinkle with bacon.

SuggestionsAdd seasonal ingredients or exchange ingredients listed above for those available. Cucumbers, tomatoes, and white turnips would be great to add in the spring or summer.

*This recipe does not require heat or can easily be altered to be prepared without heat.



TEACHER

I NST RU CT I O N S

Farmers Market OmeletteObjectives: In this lesson students will gain comfort these basic food preparation techniques: chopping, sauting, beating eggs, and cooking an omelette.40 minutes Season: Spring

Ingredients for 25 servings4 1/2 dozen eggs bunches of spinach 3 onions 3 beauty heart radishes 5 1 1/2 1/2 pound of mushrooms pound of feta cheese pound of cheddar cheese salt and pepper to taste

EquipmentFor each group: saut pan 1 5-6 bowls 2-4 spatulas 2-4 knives 2-4 cutting boards set measuring spoons 1 whisk 1 cheese grater 1 stovetop 1

SuggestionsRefer to knife skills pg. 22 for further instructions on chopping onions Pre-wash vegetables and set out for class to save prep time Demonstrate sauting vegetables and flipping an omelette at the beginning of class Add seasonal ingredients or exchange ingredients listed above for those available For mushrooms, offer a variety including oyster, shiitake, and lions mane

Ingredients per Group2 1/4 1/6 1/6 1/2 1 1 eggs per student cup olive oil (will be enough for everyone in group to coat pans) pound cheese pound mushrooms of an onion handful of spinach beauty heart radish



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Cooking Directions: Farmers Market OmeletteStudents should divide up and complete the following tasks before cooking individual omelettes: Begin by washing all vegetables. Dice onions and chop mushrooms. Rip spinach into smaller pieces. Saut mushrooms, onions, and spinach lightly in a pan on low heat with oil. Saut in separate pans if anyone is allergic to one ingredient. Onions will become translucent (clear) when done. Grate cheese and set aside in a bowl. Chop beauty heart radish into matchsticks. Set aside and add as a garnish to omelette, eat as a side snack, or add with other vegetables and cheese to inside of omelette. Once these tasks are done, each student will get two eggs for their own omelette. Beat the eggs well in a mixing bowl with a fork or whisk. Heat oil in small or medium heavy-bottomed saucepan, tilting the pan to coat thoroughly. To test that the pan is hot enough splash a drop of water on it and check for it to sizzle. When the oil is hot, but not smoking, add eggs. Tilt pan so that eggs cover entire bottom. Continue to cook eggs, using the spatula to lift up the edges and allow liquid egg mixture to run underneath (about 2 minutes). Use the spatula to pry up the edges of the omelette. Try to jiggle it in the pan. When it moves freely, it is ready to flip. Add vegetables and cheese to cooked side once flipped and fold one half over the other. Let sit for about 30 seconds. Add salt and pepper to taste.



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Farmers Market OmeletteEquipment2-3 1 1 1 1 1 bowls cutting board set of measuring spoons whisk cheese grater saut pan stovetop


Ingredients for One2 1 1/2 3 2 2 eggs small handful of spinach onion mushrooms tablespoons of olive oil tablespoons of cheese (cheddar or feta) salt and pepper to taste

Dice onions and chop mushrooms. Rip spinach into small pieces. Saut mushrooms, onions, and spinach lightly in a pan on low heat with oil. Onions will become translucent (clear) when done. Grate cheese and set aside in a bowl. Heat oil in small or medium heavy-bottomed saucepan, tilting the pan to coat thoroughly. To test that the pan is hot enough, splash a drop of water on it and check for it to sizzle. When the oil is hot, but not smoking, add eggs. Tilt pan so that eggs cover entire bottom. Continue to cook eggs, using the spatula to lift up the edges and allow liquid egg mixture to run underneath (about 2 minutes). Use the spatula to pry up the edges of the omelette. Try to jiggle it in the pan. When it moves freely, it is ready to flip. Add vegetables and cheese to cooked side once flipped and fold one half over the other. Let sit for about 30 seconds.

SuggestionsAdd seasonal ingredients or exchange ingredients listed above for those available.



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I NST RU CT I O N S

*Vietnamese Spring Rolls

40 minutes Season: Winter/Spring

Objectives: In this lesson students will learn how to prepare spring rolls from rice paper sheets. They will chop and grate vegetables and cook rice noodles. This lesson can be made into a no cook recipe by taking out the rice noodles or pre-cooking them.

Ingredients for 25 servingsSpring Rolls package of rice paper spring roll sheets 1 carrots 5 small kohlrabi 5 10 radishes (beauty heart, daikon, red) 1/2 pound of cilantro leaves 1/2 pound of mint leaves 1 1/2 pounds rice noodles (optional) Dipping Sauce cup chopped scallions 1 tablespoons of soy sauce 5 tablespoons of rice wine vinegar 5 10 tablespoons of sesame seed oil teaspoons of fresh grated ginger 5 tablespoons of honey 5 tablespoons of hot sauce (Sriracha) 5

EquipmentFor Class:stovetop or microwave if using rice noodles

SuggestionsRefer to knife skills page 20 for further instructions on proper chopping techniques Include other seasonally available vegetables and herbs Instead of dividing up dipping sauce ingredients for each group, set out a station with all the ingredients where students can take turns making the sauce for their group Chop ginger and scallions beforehand so that they can be added to the sauce

For Each Group:1 2 2-4 2 large bowl graters cutting boards knives

Ingredients by Group5 1 1 2 1 1 1/4 1 rice paper spring roll sheets carrot kohlrabi radishes handful of cilantro handful of mint leaves of a pound of rice noodles large bowl of warm water (see instructions on next page for dipping sauce)




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Cooking Directions: Vietnamese Spring RollsPlace rice noodles in a large bowl. Bring a pot of water to a boil and pour over the noodles. Let soak for 10 minutes and then drain. Use a box grater (or a cheese grater) to grate carrots and radishes into a bowl. Chop kohlrabi into matchstick slices. Roughly chop or tear cilantro and mint leaves. Make dipping sauce with one tablespoon of each: soy sauce water and one teaspoon each: rice water vinegar sesame seed oil ginger scallions. Add hot sauce and honey to taste. Dip one sheet of paper at a time into warm water until it softens, then lay it flat on a cutting board or plate. Place a little of each ingredient in a row through the center of the paper. Roll up like a small burrito and eat with the dipping sauce.



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*Vietnamese Spring RollsIngredients for 4 servingsSpring Rolls 1 1 1-2 2 1 1 1/2 package of rice paper spring roll sheets carrot small kohlrabi radishes (beauty heart, daikon, red) handful of cilantro leaves handful of mint leaves pound rice noodles (optional) Dipping Sauce 1 1 1 1 1 1

40 minutes Season: Winter/Spring

tablespoon of chopped scallions tablespoon of soy sauce tablespoon of water teaspoon of rice wine vinegar teaspoon of sesame seed oil teaspoons of fresh grated ginger honey and hot sauce (Sriracha) to taste

Equipmentstovetop or microwave to boil water for noodles 1 large bowl 1 small bowl 1 grater 1 cutting board 1 knife

SuggestionsUse other vegetables that are readily available in place of or in addition to those listed above Try using other spices or oils in your dipping sauce

Place rice noodles in a large bowl. Bring a pot of water to a boil and pour over the noodles. Let soak for 10 minutes and then drain. Use a box grater (or a cheese grater) to grate carrots and radishes into a bowl. Chop kohlrabi into thin matchstick slices. Chop scallions and mince ginger for the dipping sauce. Roughly chop or tear cilantro and mint leaves. Make dipping sauce by mixing the following: one tablespoon each of soy sauce and water, and one teaspoon each of rice water vinegar, sesame seed oil, ginger, and scallions. Add hot sauce and honey to taste. Dip one sheet of paper at a time into warm water until it softens, then lay it flat on a cutting board or plate. Place ingredients in a row through the center of the paper. Roll up like a small burrito and enjoy with dipping sauce.




TEACHER

I NST RU CT I O N S

Sweet Potato FriesObjectives: In this lesson students will gain comfort with basic food preparation techniques, including chopping and baking.


Ingredients for 25 Servings10 sweet potatoes 10 tablespoon oil (used Sunflower) 1 1/4 teaspoon of any combination of: cumin, cayenne, chili powder, or paprika 2 1/2 cup of one percent plain yogurt 2 1/2 tablespoon of cilantro 2 1/2 teaspoon of honey

Equipment per Group1 1 1 1 2 oven baking sheet knife cutting board mixing bowls

SuggestionsHave a station where students can come to make their dip or mix their seasonings for their fries. Substitute in different types of potatoes. Varieties may take different lengths of time to bake

Ingredients Per Group1-2 sweet potatoes 1 tablespoon oil (used Sunflower) 1/8 teaspoon of any combination of: cumin, cayenne, chili powder, or paprika 1/2 cup of one percent plain yogurt 1/2 tablespoon of cilantro 1/2 teaspoon of honey

Chop sweet potatoes into strips or wedges. Toss in oil with salt, pepper, and other spices in a bowl. Spread potatoes out in a single layer on a sheet pan and bake for 20-25 minutes in a 450 oven. For browner, crispier fries, cook for an extra five minutes. Mix yogurt, roughly chopped cilantro, and honey in a bowl. Add salt and pepper to taste. Serve with roasted sweet potato fries.



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Sweet Potato Fries1 1 1 1 2


Equipment

oven baking sheet knife cutting board mixing bowls

1-2 1 1/8 1/2 1/2 1/2 1/2

Ingredients for Four

sweet potatoes tablespoon oil (used Sunflower) teaspoon of any combination of: cumin, cayenne, chili powder, or paprika cup of one percent plain yogurt tablespoon of cilantro teaspoon of honey

Chop sweet potatoes into strips or wedges. Toss in oil with salt, pepper, and other spices in a bowl. Spread potatoes out in a single layer on a sheet pan and bake for 20-25 minutes in a 450 oven. For browner, crispier fries, bake for an extra five minutes. Mix yogurt, roughly chopped cilantro, and honey in a bowl. Add salt and pepper to taste. Serve with roasted sweet potato fries.

SuggestionsTry different combinations of spices for the fries or the yogurt dip. Substitute in different types of potatoes. Varieties may take different lengths of time to bake!



TEACHER

I NST RU CT I O N S

Gumbo & Rice with a Side SaladObjectives: In this lesson students will gain comfort with basic food preparation techniques including chopping, sauting, and roasting.


Ingredients for 25 Servingsgreen peppers 3 10 carrots 10 stalks of celery onions 3 15 tomatoes 25 pieces of okra or 1 lb 15 cloves of garlic 7 1/2 cups of medium grain rice 3 pounds of salad greens

2 1

cups of olive oil whole chicken or 5 pounds of chicken cutlets (optional) 5 sausage links (optional) 5 cups chicken or vegetable broth (optional) 1 cup apple cider vinegar 1/2 teaspoons of honey 3 teaspoons of mustard 3 salt and pepper

EquipmentFor Class:1 large stockpot (16 quarts) oven and stovetop burners spatula whisk saut pans knives cutting boards bowls measuring cups

SuggestionsRefer to knife skills pg. 20 to provide students with instructions for proper chopping If comfortable, demonstrate how to cut a chicken into wing, breast, thigh, and leg pieces. Otherwise have chicken pieces pre-set at stations. Remind students of the importance of washing hands and utensils when touching raw meat. Please refer to the safety section on pg. 17 Plan on letting the gumbo cook for a few hours outside of class Broth may be added if too much liquid evaporates

For Each Group:1 1 2 2 2-4 2-4 3

Ingredients by Group1/2 1/2 2 2 3 3 5 green pepper onion carrots stalks of celery tomatoes cloves of garlic pieces of okra 1 1 1 1/2 1/5 1/2 1 1/2 1/2 pound of chicken, 2-3 pieces of leg or breast (optional) sausage link (optional) cups of uncooked rice cup of olive oil pound of salad greens cup of broth if necessary teaspoon of honey teaspoon of mustard



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Day 1 Cooking Instructions: Gumbo & RiceObjectives: Each group will chop vegetables for the gumbo, and roast tomatoes. If chicken is being added, it will be braised over medium heat. By the end of class, vegetables and chicken from each group can be added to one large classroom stockpot. The class stockpot of gumbo should ideally simmer on the stove for three hours or more before being refrigerated overnight. Each Group Cut tomatoes in half, brush with olive oil, place on baking sheet and roast in oven for 20 minutes at 400. Chop green pepper, carrot, celery and onion and mince garlic. Set all of these vegetables aside in a bowl. Leave one clove of garlic for salad dressing on day two. *If adding chicken and sausage, braise chicken in a pan with oil over medium heat. Let chicken cook for about 3 minutes on each side or until browned. Remove from heat and set aside. Cut sausage into coins and place in class stockpot to cook. By the end of class, vegetables and chicken should be added to class stockpot and set to simmer.

Day 2 Cooking InstructionsObjectives: Each group will cook rice and prepare a salad dressing before sitting down to eat. Rice should be ready to cook on stove when class starts so having amounts pre-measured will make things move more smoothly and allow for more time to eat. Each Group Add whole okra to gumbo at least 20 minutes before serving. Keep warming gumbo on low. Put 1 1/2 cups of rice in medium saucepan with 3 cups water. Cover the rice and let simmer for 20 minutes or until the liquid evaporates. Do not stir. Mince one clove of garlic for salad dressing. Salad Dressing: Using whisk, mix together 6 tablespoons olive oil, 2 tablespoons apple cider vinegar, and 1/2 teaspoon lemon juice. Add 1/2 teaspoon of honey and 1/2 teaspoon of mustard along with minced garlic. Salt and pepper dressing to taste. Rinse salad greens, toss with dressing and serve.



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Gumbo & Rice with a Side SaladEquipment1 1 1 1 2 2 stockpot cutting board saut pan chopping knife 2 bowls measuring cups whisk stovetop


Ingredients for Four1/2 1 1 1/2 2 2 6 2-3 1 1/2 1/2 3/4 1/4 1 1/2 green pepper carrot stalk of celery onion tomatoes cloves garlic pieces of okra pieces of chicken, breast or leg (optional) cups medium grain rice pound of salad greens cup of olive oil cup of apple cider vinegar tablespoon of honey tablespoon of mustard salt and pepper to taste

Cut tomatoes in half, brush with olive oil, place on baking sheet and roast for 20 minutes at 400. Chop green pepper, carrot, celery and onion and mince one clove of garlic. Saut these vegetables on medium heat with a little olive oil until onions become translucent. *If adding chicken, braise chicken in a pan with oil over medium heat. Let chicken cook for about 3 minutes on each side or until browned. Remove from heat and set aside. Add sauted vegetables and chicken to stockpot and set to simmer. Gumbo should ideally simmer on stove for three or more hours. Add whole okra to gumbo at least 20 minutes before serving. Keep warming gumbo on low. Put 1 1/2 cups of rice in medium saucepan with 3 cups water. Cover the rice and simmer for 25 minutes or until the liquid evaporates. Do not stir. Mince one clove of garlic for salad dressing. Salad Dressing: Using whisk, mix together 1/2 cup of olive oil, 1/4 cup of apple cider vinegar. Add 1 tablespoon of honey and 1/2 tablespoon of mustard along with minced garlic. Add salt and pepper to taste. Rinse salad greens, toss with dressing and serve.

SuggestionsBroth may be added if too much liquid evaporates while cooking.



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I NST RU CT I O N S

Yellow Lentil Dahl and NaanIngredients for 25 servingsDahl 5 cups of yellow lentils (2 cups of water) 10 shallots or 5 onion 10 tomatoes 10 garlic cloves 10 teaspoons of fresh ginger 5 teaspoons of chili powder 10 teaspoons of turmeric 5 serrano peppers teasoons of asafoetida 5

80 minutes Season: Winter

Objectives: In this lesson students will cook lentils and prepare a yeast-based flatbread from scratch.

Naan 1/2 cup of warm milk (105-115) 2 tablespoons of honey 1 tablespoon of active dry yeast 1/2 cup of plain yogurt 1 large egg 2 tablespoons of vegetable or olive oil 3 1/4 cups of all purpose flour 2 teaspoons of salt 1 teaspoon of baking powder

EquipmentFor Class: oven Each Group: 2 large mixing bowls 1 mixing spoon 1 liquid measuring cup 1 set of measuring spoons 1 set of measuring cups 2 cutting boards 1 knife 1 large soup pot 1-2 saut pans 2 stovetop burners

SuggestionsMake a sample of the dough before class so that students can see and feel the consistency the dough should be Do not add too much extra flour to the recipe, the dough should be soft, not firm Poke holes in the naan before placing it in the oven to help keep it from rising too much

Ingredients by Group1 2 2 2 2 1 2 1 1 cup of yellow lentils (2 cups of water) shallots or 1 onion tomatoes garlic cloves teaspoons of fresh ginger teaspoon of chili powder teaspoons of turmeric serrano pepper teasoon of asafoetida 1/2 cup of warm milk (105-115) 2 tablespoons of honey 1 tablespoon of active dry yeast 1/2 cup of plain yogurt 1 large egg 2 tablespoons of vegetable or olive oil 3 1/4 cups of all purpose flour 2 teaspoons of salt 1 teaspoon of baking powder



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Day 1 Cooking Instructions: Yellow Lentil Dahl and NaanObjectives: Each group will prepare naan dough, start cooking lentils and adding the necessary seasonings for the dahl. Naan: Stir milk ad honey together in a 2 cup measuring glass. Remember, the temperature of the milk should be between 105- 115 so as not to kill the yeast that will be added. Sprinkle yeast on top and set aside to soften for about five minutes. Stir to dissolve. Add yogurt, egg, and oil. In a large mixing bowl pour flour, salt, and baking powder together. Add wet to dry and form dough. The dough will require about five minutes of kneading. Place the dough in a clean bowl with a little bit of oil to sit and rise. Cover the bowl and refrigerate overnight. Dahl: Begin by covering lentils with water in a large soup pot. Lentils will cook for 25-30 minutes uncovered at medium-high heat. Slice the serrano pepper in half and cook in a pan on low heat with asafetida and a few large ginger chunks for a couple minutes. This will smell! Add to lentil pot. Mince garlic and ginger and add, along with remaining spices into the lentil pot. Dice shallots and tomatoes and saut in a pan for a few minutes. Once onions are soft, add them to the lentils as well.

Day 2 Cooking InstructionsObjectives: Each group will roll out their naan, bake it, and warm up the dahl. Dough should be taken out of the refrigerator and set in a warm dry place for at least an hour before you bake. Once the dough has had ample time to rise, punch it down and knead it. Separate it into balls about the size of a golf ball. Roll out into thin circles about 5 inches in diameter and about 1/4 inch thick. This recipe should make 5 dough balls. Make sure dough is well floured and not sticky. Place onto an ungreased baking sheet. Oven should be preheated to 450 for the naan. The naan should only take a few minutes to bake so keep a close eye on how it looks. It will begin to turn golden brown when done. Spots of toasted brown are a good indicator that your naan is ready. Serve finished dahl with naan.



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Yellow Lentil Dahl and NaanIngredients for 4 servingsDahl 2 cups of yellow lentils (4 cups of water) 2 shallots or 1 onion 2 tomatoes 2 garlic cloves 2 teaspoons of fresh ginger 1 teaspoon of chili powder 2 teaspoons of turmeric 1 serrano pepper teaspoon of asafoetida 1

80 minutes Season: Winter

Naan 1/2 cup of warm milk (105-115) 2 tablespoons of honey 1 tablespoon of active dry yeast 1/2 cup of plain yogurt 1 large egg 2 tablespoons of vegetable or olive oil 3 1/4 cups of all purpose flour 2 teaspoons of salt 1 teaspoon of baking powder

Equipmentstovetop and oven 2 large mixing bowls 1 mixing spoon 1 liquid measuring cup 1 set of measuring spoons 1 set of measuring cups 1 cutting board 1 knife 1 large soup pot 1 saut pan

SuggestionsDo not add too much extra flour to the recipe, the dough should not be soft, not firm Poke holes in the naan before placing it in the oven to help keep it from rising too much

Naan: Stir milk and honey together in a 2-cup measuring glass. Remember, the temperature of the milk should be between 105- 115 so as not to kill the yeast that will be added. Sprinkle yeast on top and set aside to soften for about five minutes. Stir to dissolve. Add yogurt, egg, and oil. In a large mixing bowl pour flour, salt, and baking powder together. Add wet to dry and form dough. The dough will require about five minutes of kneading. Place the dough in a clean bowl with a little bit of oil to sit and rise. Cover the bowl with a damp towel. If you are making the naan for the next day, you can cover the bowl and refrigerate overnight. Allow it to sit out in a warm place for at least an hour before you want to bake. If baking today, let it sit for at least an hour in a warm dry place where it can double in size. Once the dough has had ample time to rise, punch it down and knead it. Separate it into balls about the size of a golf ball. Roll out into thin circles about 5 inches in diameter and about 1/4 inch thick. This recipe should make four dough balls. Make sure dough is well floured and not sticky and place onto a greased baking sheet.



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Cooking Directions Continued: Yellow Lentil Dahl and NaanNaan continued: Preheat the oven to 450 for the naan. The naan should only take a few minutes to bake so keep a close eye on it. Naan will begin to turn golden brown when done. Spots of toasted brown are a good indicator that your naan is ready. Dahl: Begin by covering lentils with water in a large soup pot. Lentils will cook for 25-30 minutes uncovered at medium-high heat. Slice the serrano pepper in half and cook in a pan on low heat with asafetida and a few large ginger chunks for a couple minutes. (The asafetida will give off a strong odor) Add to lentils pot. Mince garlic and ginger. Add along with remaining spices into the pot. Dice shallots and tomatoes and saut in pan for a few minutes. Once onions are translucent, add them to the lentils as well. Serve finished dahl with naan.



TEACHER

I NST RU CT I O N S

Spinach and Kale Calzones


Objectives: In this lesson students will gain comfort with chopping and sauteing vegetables as well learn how to prepare a yeast dough from scratch.

Ingredients for 25 Servings10 4 8 4 6 3 cups flour teaspoon sugar teaspoons salt tablespoon active dry yeast tablespoons olive oil bunches of kale 4 2 1 3 8 3 tomatoes red peppers cup of mozzarella shallots or 1 onion strips of bacon bunches or 1 1/2 pounds of spinach

EquipmentFor Class:1-2 oven and stovetop plastic wrap or aluminum foil saute pans spatula rolling pin knives cutting boards set of measuring spoons Ziploc bags for dough storage cheese grater bowls salad spinner paper bag blender

SuggestionsHave two groups prepare the filling, two prepare dough, and one group prepare the sauce Refer to knife skills on pg. 20 for instructions for proper cutting techniques Students preparing the dough should review instructions carefully so as not to kill the yeast with too hot of water Students charring the peppers should only handle them with tongs until they have cooled Add or exchange seasonal ingredients and dried herbs to filling and sauce recipes

For Each Group:2 1 1 2-4 2-4 1 1 1 5 1 1

Ingredients by GroupEach Dough Group (2)5 2 4 2 2 4 cups flour teaspoon sugar teaspoons salt tablespoon active dry yeast cups of warm water tablespoons olive oil

Each Filling Group (2)1/2 1 1/2 1/2 1/2 1 4 bunches of kale bunches of spinach shallots cup of grated mozzarella tablespoon of olive oil strips of bacon

Each Sauce Group (1)14 tomatoes 2 red peppers 2-3 tablespoons of olive oil salt and pepper to taste



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I NST RU CT I O N S

Day 1 Cooking Instructions: Spinach and Kale CalzonesObjectives: Dough will be kneaded and stored in plastic bags and refrigerated. The sauce group will bake the tomatoes and char the peppers. The filling groups will grate cheese and saut greens and shallots. By the end of the day skinless peppers and tomatoes, grated cheese, and sauteed vegetables will all be ready to store in the refrigerator.

The easiest way to prepare the dough is to make 2 batches (each makes 5-6 dough balls). 2 1/2 1 2 1 1 2 cups flour teaspoon sugar teaspoons salt tablespoon active dry yeast cup of warm water (105-110) tablespoons of olive oil

Each Dough Group:

Sprinkle yeast and sugar into cup of warm water (105-110) and stir slightly. Wait a few minutes for the yeast to bloom. It will look like it is bubbling as seen in the photo above. Stir flour and salt together in a larger bowl. Add olive oil and yeast to the well, gradually mixing the dry ingredients into the center. Once dough is a uniform consistency, turn the dough out on a counter and knead for a few minutes until it becomes smooth. Portion each batch into six dough balls and lightly oil in a bowl or in bags to be stored until next day. Each Filling Group: Start by cleaning kale and spinach in a salad spinner or by washing and drying with paper towel. Chop kale and spinach and dice shallots. Saut kale, spinach, and shallots in pan with a tablespoon of oil for 5 minutes. Saut bacon strips in separate pan until they reach desired crispness. Store sauteed vegetables, cheese, and bacon in covered bowls for next day. Sauce Group: Coat tomatoes with a tablespoon of oil and place on a baking sheet in the oven at 400 for about 15 minutes. Once cooled, peel tomato skins off and remove seeds, placing the rest of the tomato in a bowl for storage until day 2. Carefully char the peppers on the stove using tongs until they are blackened. Peppers will become softer and may pop or bubble as they become charred. Place in a paper bag or covered bowl for ten minutes. Once cooled, the skins will be easy to remove by hand under cold water. Cut the tops off of peppers and core to remove the seeds.



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I NST RU CT I O N S

Day 2 Cooking Instructions: Spinach and Kale CalzonesOnce each group finishes the final steps of their recipes, all groups will receive their own calzone dough to fill. Dough should sit out one hour before class to rise. Once prepared, calzones will go onto baking sheets in the oven at 375. Serve with red pepper and tomato sauce. Each Dough Group: Knead and roll out risen dough balls. Shape into ovals about 1/4 inch thick. Set rolled out dough balls onto baking sheets and leave at calzone making station

Each Filling Group: Grate cheese and either mix into bowl with sauteed kale and spinach or keep aside as a separate optional filling.Chop bacon into small bits and place in bowl. Take bowls with fillings to calzone making station. Sauce Group: Add skinned tomatoes to roasted peppers in blender with 2-3 tablespoons of olive oil. Salt and pepper to taste. Place finished sauce at calzone making station Everyone: Take turns making individual calzones at calzone making station. Dough should be rolled out into a circular shape, about 1/4 inch thick. Add 1/2 cup of filling ingredients to one side of the dough. Fold other side over evenly and use a fork to press the edges closed. Place on ungreased baking sheet and bake in the oven at 375 for 10-15 minutes or until golden brown.



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TAK E-H O ME

Spinach and Kale CalzonesEquipment1 1 1 1 1 1 1 2 1 saute pan spatula rolling pin knife cutting board set of measuring spoons cheese grater bowls blender stovetop and oven


Ingredients for Four2 1/2 cups of flour teaspoon of sugar 1 teaspoons of salt 2 tablespoons of active dry yeast 1 tablespoons of olive oil 2 bunch of spinach 1 bunch of kale 1 tomatoes 2 red peppers 1 1/2 cup of mozzarella shallots or 1/2 onion 2 strips of bacon (optional) 4

Dough: The easiest way to prepare the dough is to use the amounts listed below (each makes 5-6 dough balls). 2 1/2 1 2 1 1 2 cups flour teaspoon sugar teaspoons salt tablespoon active dry yeast cup of warm water (105-110) tablespoons of olive oil

Sprinkle yeast and sugar into cup of warm water (105-110) and stir slightly. Wait a few minutes for the yeast to bloom. It will look like it is bubbling. Stir flour and salt together in a larger bowl. Add olive oil and yeast to the well, gradually mixing the dry ingredients into the center. Once dough is a uniform consistency, turn the dough out on a counter and knead for a few minutes until it becomes smooth. Portion each batch into six dough balls and lightly oil in a bowl. Let sit for 1-2 hours. Knead and roll out risen dough balls. Each should be rolled out into a 1/4 inch thick circular dough.



STUDE NT

TAK E-H O ME

Cooking Directions Continued: Spinach and Kale CalzonesFilling: Clean kale and spinach in a salad spinner or by washing and drying with paper towel. Chop kale and spinach and dice shallots. Saut kale, spinach, and shallots in pan with a tablespoon of oil for 5 minutes. Saut bacon strips in separate pan until they reach desired crispness. Grate cheese and mix into bowl with sauteed kale and spinach. Add bacon chopped into small bits Sauce: Coat tomatoes with a tablespoon of oil and place on a baking sheet in the oven at 400 for about 15 minutes. Once cooled, peel tomato skins off and remove seeds, placing the rest of the tomato in a bowl. Carefully char the peppers on the stove using tongs until they are blackened. Peppers will become softer and may pop or bubble as they become charred. Place in a paper bag or covered bowl for ten minutes. Once cooled, the skins will be easy to remove by hand under cold water. Cut off the tops of the peppers and core them to remove the seeds Add skinned tomatoes to roasted peppers in blender with 2-3 tablespoons of olive oil. Salt and pepper to taste. To Finish: Place 1/2 cup of filling ingredients to one side of rolled out dough. Fold dough over and align top and bottom. Press down edges with your hands or a fork to close. Place calzones onto greased baking sheets in the oven at 375 for 15-20 minutes. Serve with red pepper and tomato sauce.



TEACHER

I NST RU CT I O N S

Mexican Sopes


Objectives: In this lesson students will roast and blend chiles for a sauce, chop vegetables for pico de gallo, cook black beans, and prepare and fry corn flour sopes.

Ingredients for 25 Servings20 8 3 3 30 tomatoes onions bunches of cilantro limes cloves of garlic (or two heads) 3 cups of masa (corn flour) 5 cups of black beans 20 ancho chile peppers 1 cup of farmers cheese 2 1/2 cups of olive oil 4 cups pulled pork, chicken, or tofu Refer to knife skills on pg. 20 to provide students with instructions for proper chopping Demonstrate how to form dough for sopes before class begins May be helpful to designate one table or work station as the dough making station Original recipe adds already prepared pulled pork to ancho sauce, but sauce also works well as a marinade to cooked chicken or tofu

For Class:stovetops blenders 1 2 1 2 2-4 2-4 1 1

Equipment

Suggestions

stockpot For each Group:

large mixing bowl mixing or storage bowls set of measuring cups saute pans knives cutting boards medium size saucepan

baking sheet or tray for sopes

Ingredients by Group3-4 1 1/2 1/2 1/2 8 1 4 1 1/5 1/2 1/2 tomatoes onions lime bunch of cilantro cloves of garlic cup of black beans ancho chile peppers cup of masa flour cup of farmers cheese cup of olive oil cup of pork, chicken, or tofu



TEACHE R

I NST RU CT I O N S

Day 1 Cooking Instructions: Mexican SopesObjectives: Each group will chop vegetables for the pico de gallo, cook black beans, and prepare the ancho chiles by sauting and rehydrating them. Black beans from all groups will be combined into one stockpot. Each group Sort through black beans and remove any debris. Wash thoroughly and pour into medium saucepan and cover with water. Add 1 onion halved and 3 cloves of garlic (not chopped) to the beans. Cover with lid and bring to a boil. When water is at a rapid boil, reduce the heat and let the beans simmer. Add water if needed and add salt to taste once beans are cooked. Should take 25 minutes. Core the chiles and tear into flat pieces. Turn saut pan on high and press chile pieces flat in pan. Toast each side for 20 seconds. Place toasted chiles into a bowl and cover with hot water. Let sit for at least 20 minutes or overnight to rehydrate. Dice tomatoes and 1/2 onion. Roughly chop 1 /2 bunch of cilantro and mince 1 clove of garlic for pico de gallo. Mix together and squeeze 1/2 lime. Add salt and pepper to taste. Aside from the beans, everything can be stored individually by group and refrigerated overnight.

Day 2 Cooking InstructionsObjectives: Each group will blend their chile sauce, warm their groups serving of pork (or substitute), make sopes dough, and fry sopes.

Each groupPlace chiles, 4 peeled garlic cloves and about 1/4 cup of the water from the chile bowl into blender and puree. Add salt to taste. Add chile puree to pork, chicken or tofu in a pan on medium heat. Mix and keep on heat until thoroughly warmed. Crumble farmers cheese and place into bowl. Taste pico de gallo and re-season if necessary. In a large mixing bowl add warm water to 1 cup of masa flour. Start by slowly adding 1/2 cup of water and add more if needed. The dough should become the consistency of cookie dough (not too sticky or wet). If it is too wet, add more flour. Divide dough into 10-12 equally sized dough balls and then shape into discs 1/2 inch thick. Pinch up the sides to form edges. Fry sopes in oil 1/4 inch deep on both sides until golden or lightly browned. Serve beans, pork in chile sauce, pico de gallo, and farmers cheese on top of sopes.



STUDE NT

TAK E-H O ME

Mexican SopesEquipment1 3 1 1-2 1 1 1 1 large mixing bowl small mixing bowls set of measuring cups saut pans knife cutting boards medium size saucepan baking sheet or tray to set sopes on


Ingredients for Four1 1 4 1/4 1/2 4 1 1/2 1 1 8 1/2 cup of masa (corn flour) cup of black beans ancho chile peppers cup of farmers cheese cup of olive oil tomatoes onions bunch of cilantro lime cloves of garlic cup of pulled pork (see Ingredient Subsititutions pg. )

Sort through black beans and remove any debris. Wash thoroughly and pour into medium saucepan and cover with water. Add 1 onion halved and 3 cloves of garlic (not chopped) to the beans. Cover with lid and bring to a boil. When water is at a rapid boil, reduce the heat and let the beans simmer. Add water if needed and add salt to taste once beans are cooked. Should take 25 minutes. Core the chiles and tear into flat pieces. Heat saut pan on high and press chile pieces flat in pan. Toast each side for 20 seconds. Place toasted chiles into a bowl and cover with hot water. Let sit for at least 20 minutes. Place chiles, 4 peeled garlic cloves and about 1/4 cup of the water from the chile bowl into blender and puree. Add chile puree to pork in a pan on medium heat and salt to taste.



STUD E NT

TAK E-H O ME

Instructions Continued:Dice tomatoes and 1/2 onion. Roughly chop 1 /2 bunch of cilantro and mince 1 clove of garlic for pico de gallo. Mix together and squeeze 1/2 lime. Add salt and pepper to taste. Crumble farmers cheese and place into bowl. In a large mixing bowl add warm water to 1 cup of masa flour. Start by slowly adding 1/2 cup of water and add more if needed. The dough should become the consistency of cookie dough (not too sticky or wet). If it is too wet, add more flour. Divide dough into 10-12 equally sized dough balls and then shape into discs 1/2 inch thick. Pinch up the sides to form edges. Fry sopes in oil 1/4 inch deep on both sides until golden or lightly browned.

Serve beans, pork in chile sauce, pico de gallo, and farmers cheese on top of sopes and eat.

SuggestionsMarinate other meats, tofu, or vegetables in ancho chile sauce in place of pork.



COOKING LOCAL IN THE CLASSROOM

The authors wish to extend their sincere thanks to the wonderful farmers, educators, students, Madison chefs, and supporters who help make REAP Cooking in the Classroom programs and this publication possible! Chef in the Classroom Instructors: Tory Miller, Lisa Jacobson, David McKercher, and Liz Chapa Natalie Aguirre, East High School Teacher East High School and Sherman Middle School Students The Blooming Prairie Foundation Dons Produce Capri Cheese Hooks Cheese Co. Driftless Organics Pecatonica Valley Farms Blue Valley Gardens Herb n Oyster Mushroom Farm Jordandal Farms Snug Haven Farm REAP Farm to School AmeriCorps members: Lihlani Skipper, Nora Jungbluth, Tamara Baker and Aly Miller REAP Farm to School intern Meagan Paris



online 8.13

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