TOM’S COOKBOOK

Food safety rules1.Have common sense2.Don’t run around the room3.Don’t play with sharp objects (knives)4.Wash your hands when you begin to cook5.Always wear a clean apron6.Don’t be silly7.Clean up if you spill any liquid on the floor8.Ask teacher if you don’t know what to do9.Clean up after using bench and utensils10. Use clean utensils.

ContentsSafety in the kitchenFood hygieneRead recipesIdentify utensil and equipmentSafely prepare a range of food productsDifferent cooking methodsNutrients

Food safety rules1.Have common sense2.Don’t run around the room3.Don’t play with sharp objects (knives)4.Wash your hands when you begin to cook5.Always wear a clean apron6.Don’t be silly7.Clean up if you spill any liquid on the floor8.Ask teacher if you don’t know what to do9.Clean up after using bench and utensils10. Use clean utensils.

ContentsSafety in the kitchenFood hygieneRead recipesIdentify utensil and equipmentSafely prepare a range of food productsDifferent cooking methodsNutrients

Hotdog recipe

Ingredients:4 hot dog buns4 Frankfurt's1/2 cup cheese1/3 cup mustard1/3 cup tomato sauce

Utensils:SaucepanTongsChopping boardBread knife

Method:1.Boil the sausages2.Take the sausages out of the boiling water3.Cut the bread 4.Put the sausage in between the 2 pieces of bread

5.Add cheese, mustard or tomato sauce to it6.Enjoy!

My daily intake

School day Weekend

Cereal Cereal

Toast Apple

Mandarin Chips

Banana Water

Muesli bar Juice

Chip packet Chicken

Water Bread

Juice Milk

Sandwich Fruit

Asian food Pasta

Yogurt Yogurt

Ice cream Ice cream

Milk Roast

7:15 am 8:00 am

10:35 am 12:00 pm

12:40 pm 3:00 pm

4:00 pm 6:30 pm

6:30 pm 8:00 pm

8:00 pm

1.Quarter pounder2.KFC: Ultimate burger meal3.Chips4.Pasta

Weekday Weekend

4076 4338

Pizza recipe

Ingredients: 1 round lebanese bread1 sachet of tomato paste2 pieces of ham1/2 capsicum1 onion2 mushrooms1 cup of cheese

Method:1. Pour the tomato paste on to the lebanese

bread and spread to fill whole space2. Slice the pieces of ham and place on bread3. Cut the capsicum into strips and place on

bread4. Cut the onion into cubes and place on bread5. Cut the mushrooms and place on bread6. Pour on cheese and place in oven7. Wait until it is cooked8. Take out and enjoy

Sweet chili chicken wrap recipe

Ingredients:1 chicken breast1 tomato1/2 lettuce1 onion1 cup of sweet chili sauce1 cup of tomato sauce4 wrap breads1 cup of cheese1 teaspoon of garlic

Method:

1.Cut the chicken breast in little slices2.Cut the onion into little slices3.Cut the tomato into slices4.Cut the lettuce into slices5.Pour the two cups of sauce into a bowl6.Put the slices of chicken into the bowl with the marinate and mix with garlic

7.Pour a little bit of oil on to the frying pan8.Put the marinated chicken on the frying pan with the onion

9.Heat the chicken and onion until it is cooked well.10. Put 4 wrap breads into the microwave and wait 20 seconds. Then take the bread out

11. Put the pieces of chicken into the wrap along with tomato, lettuce and cheese

12.Enjoy

Nutritions

Carbohydrate: Carbohydrate is a nutrient that provides the body with energy is is used to make fat. The foods carbohydrates are found in are pasta, bread and other foods with wheat. We are supposed to consume about half of your daily intake’s worth of carbohydrates.

Protein: Protein is a large molecule that helps the body grow muscles.

Lipids: Lipids are a fatty acid which helps fat grow

Vitamin: Vitamins can be in many forms. e.g. Vitamin A, Vitamin B, Vitamin C, Vitamin D and Vitamin E. These all help the body in many ways such as improved eye sight, better skin and more.

Mineral: Mineral is a inorganic substance needed by the human body to grow and stay healthy.

Water: Water is the liquid that lets life live and our bodies are 70% water. Waters functions are to hydrate the body.

Fibre: Fibre is a nutrient that is found in cereals and all wheat products. It helps our body to stay healthy.

Digestive system

First you chew and swallow the food or liquid you have just drank or eaten. Swallowed food is pushed into the esophagus, which connects the throat above with the stomach below and travels into the stomach.The stomach has three things to do. First, it stores the swallowed food and liquid. To do this, the muscle of the upper part of the stomach relaxes to accept large volumes of swallowed material. The second job is to mix up the food, liquid, and digestive juice produced by the stomach. The lower part of the stomach mixes these materials by its muscle action. The third task of the stomach is to empty its contents slowly into the small intestine.Several factors affect emptying of the stomach, including the kind of food and the degree of muscle action of the emptying stomach and the small intestine. Carbohydrates, for example, spend the least amount of time in the stomach, while protein stays in the stomach longer, and fats the longest. As the food dissolves into the juices from the pancreas, liver, and intestine, the contents of the intestine are mixed and pushed forward to allow further digestion.Finally, the digested nutrients are absorbed through the intestinal walls and transported throughout the body. The waste products of this process (poo) include undigested parts of the food, known as fiber, and older cells. These materials are pushed into the colon, where they remain until the poo is expelled by a bowel movement.

Taco recipe

Ingredients: 8 taco breadmince meat1/2 green capsicum1 lettuce1 cup of cheese1/3 taco seasoning1/4 water

Method:1. Put the mincemeat into the frying pan and cook until

the meat is brown.2. Add the taco seasoning and water into the

mincemeat.3. Wash the lettuce then slice the lettuce.4. Rip out the capsicum seeds and dice the capsicum.5. Add the diced capsicum to the mincemeat.6. While the taco mix is cooking put the taco bread into

the oven and bake for a minute.7. When the taco mix has finished cooking take out the

bread and put the taco mix, lettuce and cheese into the taco bread

8. Enjoy!!

Cheese and spinach triangle

Ingredients: 80 grams of feta80 grams of ricotta8 sheets of fillo pastry180g of spinach

Method:1.Mix the feta, ricotta and spinach in a mixing bowl and mash them all together.2.Defrost the pastry.3.Make the pastry flat on the table.4.Spread oil on the pastry.5. Put another sheet of pastry on top of the one

you oiled.6. Repeat steps 4 and 5 until there are 4 layers.7. Once all 4 layers are oiled, put some spinach

mix onto the corner of the pastry.8. Fold the pastry on top of the area you put

spinach mix on in the shape of a triangle.9. Repeat step 8 three times.10.Put the triangle in the oven and wait 5-10

minutes until it is a golden brown colour.11.Take out of oven and enjoy.

The Eatwell plate

The eat well plate is to show how much we should be eating out of each food group. For example in the picture below it shows how much vegetables we should be eating compared to dairy.

The benefits of the Eatwell plate is that many people do not know how much meat or starchy products they should eat. Eatwell plate helps them to see how much they should intake.

My diet is similar to the recommended diet showed by the Eatwell plate but I could improve by eating less sugary products and more dairy. I eat plenty of bread and rice each day but not as much milk and cheese.

The food pyramid

The food pyramid is used to show how many servings of each food group is needed by our bodies. This is similar to the Eatwell plate but the food pyramid shows servings.

The benefits of the food pyramid is that it shows many people the way to eat and how to eat healthy.

I eat the recommended quantity of vegetables,fruit and cereals but may need to have more dairy and meat.

Chicken and corn volauvant

Ingredients: 4 volauvantsbowl of corncup of cream1 chicken breast

Method:1. Slice the chicken into little cubes2. Mix the corn and cream into a bowl3. Put the diced chicken onto a frying pan and

cook until white4. When cooked, mix the chicken pieces with

the cream and corn and mix until all the things are the same colour

5. Put the mix into the volauvants center and fill to the top.

6. Repeat this four times7. Put the chicken and corn filled volauvants in

the oven and bake for a few minutes8. Take them out of the oven and enjoy

Bacon and egg

Ingredients: 4 pieces of bacon4 eggs

Method:1. Put the egg into a bowl and mix2. Then put the egg in the microwave for 1

minute3. Put the bacon in the frying pan and fry until

cooked4. Take the egg out of microwave5. Toast bread6. Put egg on bread7. Put bacon on bread8. Enjoy

Banana muffin

Ingredients: 1 banana 1 cup of cinnamon1 cup of sugar1 cup of flower

Method:1. Cut the banana into peices2. Shred the butter into the bowl3. Put the egg into the bowl4. Add the flower5. Put the banana into the bowl\6. Mix7. Put into tray8. Bake9. Eat

Ham and cheese pie

Ingredients: 4 hamscheesepastry

Method:1. Put the ham and cheese and mix it together2. Mould the pastry into the baking tray and

pour the ham mixture into it3. Cook4. Take out and eat

Pikelets

Ingredients: 1 cup of flower1 egg1 cup of milk1 cup of cream

Method:1. Put the egg, flower and milk together2. Mix into a mixture3. Mix the cream4. Put on fry pan5. Cook6. Eat

Chocolate strawberries

Ingredients: 450g milk chocolate750g large strawberries

Method:1.Wash and dry the strawberries2.Line a baking tray with baking paper. Break milk chocolate into pieces and place into a heat-proof bowl.3.Fill a saucepan with 1/3 water. Boil. Reduce heat to low. Place chocolate bowl over saucepan (don't let bowl touch water). Stir with a wooden spoon until smooth.

Dip the strawberries into chocolate. Place onto tray. Refrigerate until set.

Banana pancakes

Ingredients: 125g plain flour90g wholemeal flour1/4 teaspoon salt2 1/2 teaspoons baking powder2 tablespoons caster sugar1 1/3 cups (340ml) buttermilk2 small ripe bananas, finely chopped

Method:1.In a large bowl, mix plain flour, wholemeal flour, salt, baking powder and sugar. Stir in buttermilk and bananas just until moistened.2.Heat a lightly oiled frying pan over medium high heat. Pour or scoop the batter onto the pan, using approximately 60ml for each pancake. Brown on both sides and serve hot.

Fruit salad

Ingredients: 600g pineapple, peeled, chopped800g rockmelon, chopped800g seedless watermelon, chopped250g strawberries, hulled, quartered200g seedless green grapes200g seedless red grapes4 passionfruit, halved1 tablespoon lime juice

Method:1.Mix them all together and serve

French fries

Ingredients: 2 1/2 pounds russet potatoes, peeled1 cup all-purpose flour1 teaspoon garlic salt1 teaspoon onion salt1 teaspoon salt1 teaspoon paprika1/2 cup water, or as needed1 cup vegetable oil for frying

Method:1.Slice potatoes into French fries, and place into cold water.2.Heat oil over medium-high heat. While the oil is heating, sift the flour, garlic salt, onion salt, (regular) salt, and paprika into a large bowl. 3.Stir in enough water so that the mixture can be drizzled from a spoon.4.Dip potato slices into the batter one at a time, and place in the hot oil so they are not touching at first. The fries must be placed into the skillet one at a time, or they will clump together. Fry until golden brown and crispy. Remove and drain on paper towels.

Pannetotne french toast with berries

Ingredients: 3 eggs1/3 cup (80ml) thin cream1/3 cup (80ml) milk2 tbs caster sugar1/2 tsp vanilla extract2 1.5cm-thick rounds of panettone*(cut across horizontally), quartered250g frozen mixed berries, thawed2 tbs icing sugar, plus extra to dust40g unsalted butterThick cream or yoghurt, to serve

Method:1.In a wide, shallow bowl, beat eggs, cream, milk, sugar and vanilla. Add the panettone, turn and leave to soak for 10 minutes, pressing down from time to time to soak up the batter

2.Meanwhile, place half the berries in a blender with icing sugar and 1 tablespoon water. Blend until smooth. Combine with remaining berries and set aside.

3. Heat half the butter in a non-stick frypan over medium heat. Drain excess egg mixture from half the panettone slices and cook for 1-2 minutes each side until golden. Keep warm while you repeat with remaining butter and panettone.

4.To serve, place two slices on each plate, dust with icing sugar, and top with berries and a bit of cream.

Sausage rolls

Ingredients: 1 tablespoon olive oil2 red onions, halved, thinly sliced1 1/2 tablespoons brown sugar2 sheets frozen ready-rolled puff pastry, partially thawed1 egg, lightly beaten8 thick beef sausagestomato chutney and salad greens, to serve

Method:1.Preheat oven to 200°C. Line a baking tray with baking paper. Heat oil in a non-stick frying pan over medium-high heat. Add onions and cook for 10 minutes. Add sugar. Cook, stirring, for 5 minutes. Set aside for 5 minutes to cool.

2.Cut each pastry sheet into 4 squares. Place 1 square on table. Brush 1 edge with egg. Spread 1 tablespoon onion mixture over pastry. Top with 1 sausage. Roll up pastry to enclose sausage, with egg-brushed edge on top. Press to secure. Place, seam side down, on tray. Repeat with other pastry, egg, onion mixture and sausages. Brush tops with egg. Score with a knife.

3.Bake for 20 to 25 minutes or until sausages are cooked through and pastry is a golden colour.

Chocolate mousse

Ingredients: 225g dark chocolate (70% cocoa solids tastes the best)300ml thickened cream

Method:1Break up the chocolate into chunks, and place in bowl over hot water. Allow chocolate to melt slowly then stir carefully to combine.

2.Meanwhile, whip the cream until just short of "whipped into peaks" stage, the resulting mousse will be a bit thick.

3.Pour melted chocolate into cream.

4.Fold chocolate into cream.

5.Transfer into glass dish, and place in fridge for a while - 30 minutes or until firm enough to spoon into 4 small serving dishes.

Baked custard tarts

Ingredients: 2 tablespoon Custard Powder2 tablespoon Caster Sugar1 cup milk2 sheets Puff Pastry, Thawed

Method:1.Preheat oven to 200°C. Grease 1⁄4 cup capacity, 12-hole patty cake tin.

2.Place custard powder and sugar in a small saucepan. Add enough milk to form a paste. Pour in remaining milk, whisking until combined. Heat on low, stirring constantly, until thick. Remove from stove and cool.

3.Cut 12 x 7cm rounds from pastry. Ease each round into prepared tin. Fill with custard. Bake for 15 mins, until puffed and golden. Cool in tin.

Chocolate cake

Ingredients: 1 cup self-raising flour, sifted1/3 cup cocoa, sifted1 cup castor sugar1/3 cup butter, softened1/2 cup milk2 eggs

Method:1.Preheat oven to 180ºC and grease cake tin

2. Place all the ingredients in a bowl and mix for a few minutes

3.Pour the mixture into the cake tin and bake for 40 minutes