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Make informed decisions in food preparation. Learn to cook from scratch or use partly prepared foods efficiently. Enhance recipes for better nutrition without compromising taste. Adapt cooking methods and ingredients for personalized meals.
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Scratch Preparing a homemade dish from unprepared foods You control what is in it How it is made Costs less Convenience foods Partly prepared or ready-to-eat Quicker and less effort No control over ingredients
Speed-scratch cooking • Uses partly prepared foods for homemade dishes • Store-bought unbaked pizza with pre made sauce, shredded cheese • Tastes like homemade • Saves time and energy
Paths to Quick & Easy Meals • Do some steps ahead • “double batch” prepare 2 and freeze rest • Timesaving equipment (micro wave and food processor • Learn management skills to work efficiently
Which Cooking Method? • 3 cooking methods: • Dry heat – cooking food uncovered without added liquid • Moist heat – involves liquid or steam • Frying –cooking in fat • See page 194
Which Recipe? • Recipe- list of ingredients and a complete set of instructions for preparing a certain dish • Newspapers, magazines, friends, Internet, family
Choosing Recipes • Are the directions clear? • Do I have the skills I’ll need? • Do I have the equipment? • Which ingredients do I already have? • Do I have the time? • How long will it take to prepare • How does this dish fit into my meal and eating plan?
Nutrition-wise Recipe Makeovers • Use variety, balance and moderation • If one dish has higher fat, serve with other lower fat dishes • Soups, salads, stir fries and casseroles are flexible • Baked goods are not flexible
For more vitamins: • Add more veggies • To casseroles, pasta and other dishes • Shredded carrots and zucchini are great in mashed potatoes
For more Calcium: • Add dry milk to mashed potatoes, meat loaf • Add grated cheese to casseroles and mashed potatoes • Add calcium-fortified tofu to salads, stir fries and other mixed dishes
For less Fat: • Use reduced or low-fat ingredients • Use smaller amounts of high-fat ingredients such as butter, margarine, salad dressing and peanut butter • Skim fat from soups, stews, pan juices, gravies (fat is lighter than water) • Make one or more substitutions listed on page 198
For more Fiber: • Use whole-grain pasta and brown rice in recipes • Add fiber-rich dry beans, peas to soups and mixed dishes • Mix bran into casseroles
For less Added Sugar: • Use vanilla, cinnamon, spices to bring out natural sweetness of many foods • For less Sodium: • Cut down on salt in recipes –use herbs and spices to enhance • Use low-sodium versions of broth, soy sauce and canned foods
Summary • You can cook from scratch or use partly or fully prepared foods, depending on your time, energy, kitchen skills and the amount of money you want to spend. • Choose a cooking method based on available time and the nutritional effect.
Recipes are available from many sources. Always read the recipe carefully before you decide to use it. • You can modify many recipes to improve nutritional value without giving up flavor.
Assignment • Do the questions on page 200 • 1 through 5 • Bring examples of some scratch and convenience cooking you have done at home, bring them in tomorrow.