1. Storyboard Course IDScreen title:Page x of y Menu Home Unit 1 Unit 2 Unit 3 Unit 4 Summary and references Quiz Screen text Video control

2. Healthy Cooking in 30 minutes! QEC 306 Maya Sheikh Alsouk Health and Diet Center ©2013 All rights reserved. Health and Diet Center Address Phone number E-mail address Website link Insert logo of the center

3. This course is designed to Prepare and cook healthy low-fat Beef Stroganoff meal in 30 minutes for working professionals with busy schedules.

4. Did you know A study published in 2005 revealed that fast-food consumption increased your: Risk of obesity* Risk of type 2 diabetes* *Pereira, M. A., Kartashov, A. I., Ebbeling, C. B., Van Horn, L., Slattery, M. L., Jacobs Jr, D. R., & Ludwig, D. S. (2005). Fast-food habits, weight gain, and insulin resistance (the CARDIA study): 15-year prospective analysis. The Lancet, 365(9453), 36-42.

5. Objectives Unit 1: characteristics of a healthy meal Unit 2: low-fat Beef Stroganoff is healthy Unit 3: preparation of ingredients and utensils Unit 4: cooking the recipe

6. Before we begin To successfully complete this course note that: No cooking skills required No sophisticated utensils or cookware required Access to basic kitchen appliances

7. What is a healthy meal The four food groups consisting a healthy meal Healthy meals are low in fat and uses everyday ingredients Unit 1: Characteristics of a healthy meal

8. Food Pyramid Note: Picture taken from Wiki Commons http://commons.wikimedia.org/wiki/File:USDA_Food_Pyramid.gif#filehistory

9. Healthy meals are low in fat and use everyday ingredients Healthy meals include: Low-fat products such as low-fat cream, lean beef and sunflower or olive oil Daily consumed ingredients from the different food groups

10. Unit 2: low-fat Beef Stroganoff is healthy Low-fat Beef Stroganoff includes ingredients that are: From all food groups Low in fat Healthy and taste good when combined

11. Unit 3: preparation of ingredients and utensils Ingredients for recipe:  2 pounds of beef sirloin strips  2 white onions  500 grams of white or brown mushroom  500 ml of low-fat cooking cream  1 tablespoon of sunflower oil Picture 1Picture 2

12. Seasoning for recipe:  ½ teaspoon salt  ½ teaspoon black pepper  1 tablespoon garlic powder  1 ½ tablespoon mustard Utensils for recipe:  Medium non-stick pot  1 wooden spoon  Medium sized bowl for serving

13. Unit 4: cooking the recipe Heat sunflower oil for 1 min Then add one ingredient at a time as follows: Beef sirloin strips and fry 3 min Onions and fry 2 minutes Mushrooms and fry 2 min Low-fat cooking cream Seasoning Cook for 15 min Serve the dish Pack leftovers Picture 3

14. Summary Healthy meals consists of different ingredients from the four food groups Healthy meals are low in fat and use everyday ingredients Low-fat Beef Straganoff combines ingredients from all food groups Low-fat Beef Straganoff is low in fat and tastes great

15. Preparation and cooking process Prepare ingredients Get ingredients and verify amounts Get seasoning and verify amounts Wash and chop your vegetables Get utensils Medium non-stick pot 1 wooden spoon Medium sized bowl for serving Cook recipe Read instructions and start cooking Serve meal Pack leftovers

16. References Carliner, S. (2003). Training Design Basics. Baltimore, MD: ASTD press Health Canada. (2007). Canada's food guide. Retrieved from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics- base/quantit-eng.php Mayo Clinic. (2010). Nutrition and healthy eating. Retrieved from http://www.mayoclinic.com/health/cuts-of-beef/MY01387 National Health Service. (2013). What is a healthy balanced diet?. Retrieved from http://www.nhs.uk/chq/Pages/1127.aspx?CategoryID=51 http://www.nhs.uk/chq/Pages/1127.aspx?CategoryID=51 Pereira, M. A., Kartashov, A. I., Ebbeling, C. B., Van Horn, L., Slattery, M. L., Jacobs Jr, D.R., & Ludwig, D. S. (2005). Fast-food habits, weight gain, and insulin resistance (the CARDIA study): 15-year prospective analysis. The Lancet, 365(9453), 36-42.

17. Course Evaluation We value your opinion, 1.In a word, how would you describe this program? Box 1 2. Using a number, how would you describe this program? 1  2  3  4  5  Abysmal Average Outstanding 3. How much did you know about cooking low-fat Beef Stroganoff before doing this program? 1  2  3  4  5  Nothing Some A lot

18. 4.How likely are you to use some or all of the skills taught in this course in your daily routine? 1  2  3  4  5  Not at allNot sure Very likely 5. The best part of this program was: Box 2 6. The one thing that could improve this program most is: Box 3 7.Did you try the low-fat Beef Straganoff recipe? if so, how did it taste? Box 4 Evaluation adapted from Carliner, S. (2003). Training Design Basics. Baltimore, MD: ASTD press. Submit

19. Test your knowledge Answer the following questions: 1.What are the four food groups consisting a healthy meal? 2.What is the characteristic to look for when buying products containing fat ? 3.Name two reasons why low-fat Beef Stroganoff is considered a healthy meal. 1.3. 2.4. 1.2.

20. 4.In the process of preparing to cook the low-fat Beef Stroganoff, name the five solid ingredients used. 5.Choose the right answer. What is the cookware used in low-fat Beef Stroganoff recipe? A.Skillet B. Baking pan C. Pot D. Grill 6.Name the steps (in order) to cook the low-fat beef Stroganoff recipe. Submit

21. Other resources For more information about choosing the right food and quantities depending on your age and sex, consult Canada’s Health website at: http://healthycanadians.gc.ca/eating- nutrition/index-eng.php http://healthycanadians.gc.ca/eating- nutrition/index-eng.php For more upcoming courses on healthy and quick recipes offered by our center, enter your e- mail address below to subscribe to our newsletter e-mail address Submit