1 Food Preparation Choices

2 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

3 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

4 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

5 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

6 Which Recipe? Recipe- list of ingredients and a complete set of instructions for preparing a certain dish Newspapers, magazines, friends, Internet, family

7 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?

8 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

9 For more vitamins: –Add more veggies –To casseroles, pasta and other dishes –Shredded carrots and zucchini are great in mashed potatoes

10 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

11 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

12 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

13 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

14 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.

15 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.

16 Assignment Do the questions on page through 5 Bring examples of some scratch and convenience cooking you have done at home, bring them in tomorrow.