|Cooking – Advanced|
|Skill Level 2|
|Year of Introduction: 1956|
1. Have the Cooking Honor.[edit | edit source]
Instructions and tips for earning the Cooking honor can be found in the Household Arts chapter.
2. How many cups make a quart? (How many mls to make a liter?) How many tablespoons to a cup? How many teaspoons to a tablespoon?[edit | edit source]
- There are 4 cups in a quart.
- There are 1000 milliliters in a liter.
- There are 16 tablespoons in a cup.
- There are 3 teaspoons in a tablespoon.
3. Prepare two main casserole dishes using macaroni, noodles, beans, or rice.[edit | edit source]
- Some of my favorite recipes
|Black beans and rice|
|Vegetarian Baked Beans|
4. Prepare two different vegetable casserole dishes.[edit | edit source]
Use a recipe of your own, try another you’ve heard of, or try these:
|Green Bean Casserole|
5. Prepare two kinds of salad. How are salads kept crisp?[edit | edit source]
The first step in preparing a salad with lettuce is to wash the lettuce. Unfortunately, getting the lettuce wet will hasten its demise. Removing the water from the lettuce will go a long way towards making it keep longer in the refrigerator, and this can be accomplished with either a salad spinner, or by patting it dry with paper towels.
Also, it helps to remove water-absorbent ingredients (such as croutons) before refrigerating, because these items will become mushy as they get wetter.
Basic Mixed Greens Salad[edit | edit source]
- 1 large salad bowl
- 1/2 head looseleaf lettuce or 1 lb. bag mixed salad greens
- 1-2 tomatoes
- baby carrots (as many as desired, may be divided or shredded)
- 1 can black olives, sliced (opt.)
- 4 oz of cheese, chopped in squares OR shredded Parmesan or mozzarella cheese
Salad dressing of choice
Fruit Salad[edit | edit source]
1 can each of–
- Mixed fruit
Garnish with dried cranberries and/or walnuts as desired
Mix together, serve chilled. Garnish with cranberries/walnuts just prior to serving.
6. Know the difference in food value between whole milk, lowfat milk, and non-dairy milk.[edit | edit source]
Whole milk is 3.7% fat by weight. One cup of whole milk has about 160 calories and 1/3 of the saturated fat needed in a day’s diet. For children and others who need a lot of calories to fuel their day (such as athletes and people with non-sedentary jobs) whole milk is an excellent option.
Low-fat milk is 2%, 1%, or skim (0%) fat by weight. One cup of milk has 80 to 120 calories. Most adults live a sedentary lifestyle and thus should avoid whole milk in most circumstances. Instead, most adults should choose 1% or skim milk. Even though the calorie difference is only 40-60 calories, the difference in fat content (.4 gram for skim to 9 grams for whole milk) is significant. The majority of adult diets in the modern world already contain an abundance of fat, well above the recommended daily allowance.
7. Prepare a balanced breakfast using the food pyramid guide.[edit | edit source]
The food pyramid guide recommends that a person get food from five different groups over the course of a day. Remember that breakfast is only one meal, so it is not strictly necessary that it contain items from every group. A simple breakfast of pancakes with apple sauce, veggie links, and a glass of milk make a great start to the day. This covers the grain, fruit, meat, and dairy categories.
The food pyramid guide is updated and published by the United States Department of Agriculture (USDA). The 2005 version is shown here:
With the updated version, the USDA did away with “number of servings” criteria, and replaced it with a web-based tool that features individualized plans and statistics. The tool can be found at mypyramidtracker.gov. This tool also allows a person to enter a daily food diary, analyze nutrient intake, and can compare an individual’s diet with the food pyramid recommendations. Other improvements to the pyramid include the replacement of “serving size” with the more objective “cups.”
Following the food pyramid helps ensure that a person gets a balanced and varied diet.
To know the recommendations for a particular individual using the current version of the USDA food pyramid, you must first go to MyPyramid.gov and enter the Pathfinder’s profile (age, sex, and physical activity). This will tell you how much of each food category the Pathfinder should eat.
The values in the table below are for children who are physically active for 60 minutes or more per day. Use the USDA website for adults and for less active children.
|Food Group||Grains||Vegetables||Fruits||Milk||Meat & Beans|
|10 year-old Male||7 oz||3 cups||2 cups||3 cups||6 ounces|
|10 year-old Female||6 oz||2.5 cups||2 cups||3 cups||5.5 ounces|
|11 year-old Male||7 oz||3 cups||2 cups||3 cups||6 ounces|
|11 year-old Female||6 oz||2.5 cups||2 cups||3 cups||5.5 ounces|
|12 year-old Male||8 oz||3 cups||2 cups||3 cups||6.5 ounces|
|12 year-old Female||7 oz||3 cups||2 cups||3 cups||6 ounces|
|13 year-old Male||9 oz||3.5 cups||2 cups||3 cups||6.5 ounces|
|13 year-old Female||7 oz||3 cups||2 cups||3 cups||6 ounces|
|14 year-old Male||10 oz||3.5 cups||2.5 cups||3 cups||7 ounces|
|14 year-old Female||8 oz||3 cups||2 cups||3 cups||6.5 ounces|
|15 year-old Male||10 oz||5 cups||2.5 cups||3 cups||7 ounces|
|15 year-old Female||8 oz||3 cups||2 cups||3 cups||6.5 ounces|
8. Prepare a vegetarian entree dish.[edit | edit source]
Here are a couple recipes you can try.
|Lentil Rice Loaf|
Cook the lentils (in about 1½ cups of stock, with the bay leaf). Cover and simmer for approximately 45 minutes, or until lentils are tender but not falling apart (they should offer slight resistance to the bite). You may need to add additional stock during cooking; the lentils should remain covered. At the same time, cook the brown rice in 1 cup of stock–bring the stock to a boil, add rice, reduce heat to low, cover and cook at lowest setting for 50 minutes.
Empty about three-quarters of the rice into a bowl, along with lentils. A little liquid from the lentils should be added–maybe two to three tablespoons’ worth, but not too much. To the lentil-rice mixture add the egg, onion, olive oil and bread crumbs. Adjust ratio of rice to lentils by adding more rice if desired. Add bread crumbs until mixture holds together.
Place mixture in a small greased baking dish and bake at 350° F for 35 minutes, or until a crust is formed around the edge. Allow to cool for at least ten minutes before cutting and serving.
Before you begin, think about what will happen during the week. Choose quick and easy recipes for those times when you will be pressed for time, and save the more complicated ones for when you are not so harried. You may not need to plan every meal of every day – for instance, if no one is home for lunch on Monday through Friday and they will eat in a school cafeteria instead, you can skip planning those meals. Or it could be as simple as peanut butter and jelly sandwiches if the family will pack a lunch (though a small bag of carrots, a banana, or a box of juice would certainly make a nice addition to that).
Simple dishes work best as leftovers because they can be used as ingredients to a more complicated recipe later in the week without becoming tiresome. For example, think about recipes that require cooked rice or green beans as an ingredient, and try to work that into the menu as a side dish a day or two before it reappears as part of the entree. Or think about the simple ingredients you will have left over and find a recipe that can use it. Leftover veggies go great in soup, and macaroni and cheese is the basis for several casseroles.
10. Prepare a balanced meal using a vegetarian entree, a vegetable casserole, and a salad.[edit | edit source]
There are recipes for all three of these types of dishes sprinkled throughout this honor.
11. Know several reasons why vinegar is unhealthful.[edit | edit source]
There is very little written these days about vinegar’s unhealthiness because scientists have discovered several remarkably good qualities about this once misunderstood food.
However, back in the 1800’s Ellen White wrote:
Letter 9, 1887—EGW states:
- “The salads are prepared with oil and vinegar, fermentation takes place in the stomach, and the food does not digest, but decays or putrefies; as a consequence, the blood is not nourished, but becomes filled with impurities, and liver and kidney difficulties appear.”
So that we see that vinegar is not the only condiment to warrant dietary caution, there are several other statements in which she mentions that pickles, chili, mustard, spices, and other condiments are also unhealthful.
- “Condiments are injurious in their nature. Mustard, pepper, spices, pickles, and other things of a like character irritate the stomach and make the blood feverish and impure.” MH 325
However, her general principal seems to be
- “In this fast age, the less exciting the food, the better.” MH 325
While we may ask “so what wrong with a little bit of _____ in our food” the answer is NOT a salvation answer, but rather a matter of healthy choice: Do I NEED that ________ in order to digest or enjoy my food? In many cases we may find that the answer is “No, not really.”
In fact, if we in general simplify our diet, we may find ourselves healthier & happier than we did before!
12. What does caffeine do to the body? List five foods that contain caffeine.[edit | edit source]
Caffeine is a mild stimulant to the central nervous system. It is not addictive, though it can be habit forming. When caffeine intake is stopped abruptly, some individuals can experience headache, fatigue or drowsiness. Age and body size can make a difference in effect. A child or a smaller person may feel caffeine’s effects more strongly than an adult or a heavier, taller person. A cup of strongly brewed coffee or tea has more caffeine than a weakly brewed cup.
Here is a list of some foods that contain caffeine:
- Caffeinated Coffee
- Some Soft drinks
- Some Root Beer
- Some Teas
- Kola Nuts
13. Have 25 recipes of personally-prepared dishes, not more than five of which are candies or desserts.[edit | edit source]
Here is where you get to be creative! Scan recipe books in your family kitchen, at your grandparents home, or maybe even the library.
What are some of your favorite recipes from your churches’ potluck / fellowship lunch? Maybe you could ask the people who cook those recipes to share them with you!
Many Adventist Book Centers offer a complete line of recipe books that show you how to prepare healthy but yummy dishes. Some of our favorites are “Choices” and “More Choices.” Both of these books offer recipes with vegetarian and vegan options.
Organize your 25 recipes in a recipe box or book. Your local retailer will have several options to choose from.
Some Categories of recipes:
- Side Dishes
Note: One of the most successful “rules of thumb” for collecting truly successful recipes for YOU is: Does my refrigerator and pantry USUALLY contain the majority of ingredients in the recipe. That way, you can make the recipe when YOU feel like it, without making a last minute trip to the grocery store!