Cooking With Milk

Milk can be the base for preparing delicious cooked foods including soups and sauces.  However, several problems can arise when you're cooking with milk:

Forming a Skin  A milk cools, protein solids clump together, forming a skin on the surface.  The skin can make the milk bubble up and boil over.  To keep a skin from forming, cover the pan or stir the mixture regularly. 

Scorching  When milk solids fall tot he bottom of the pan, they stick and burn.  To prevent milk from scorching, use low heat.  Stir the mixture to keep solids circulating.  cooking milk in a double boiler can help to prevent scorching.

Curdling  When milk curdles, it has separated into curds and whey.  Curdling may occur when milk is heated with acidic foods, such as vegetables and fruits.  It can also be caused by salt or high heat.  To prevent curdling, use low temperatures, stir the mixture, and combine milk with acidic food gradually.

Evaulate our Weight

Body Mass Index-  A calculation used by medical professionals to determine if you are in a good weight range.  BMI takes height and weight into consideration.

•Adults

•anorexia< 17.5

•Underweight <19

•in normal range 20 -25.8

•Over 25 marginally overweight

•27- 30 overweight

•31-32 very overweight or obese

•severely obese35 – 40

 

Body Fat Percentage- Determining the amout of body fat an individual has is a truer indication of health.  Measuring body fat percentage can show when extra pounds are from muscle, not fat.

 

This chart shows the range of body fat for both males and females.

 

 

 

 

Ratatouille

This week we will be viewing the video Ratatouille in Food & Nutrition class.  The following link will bring you to a PDF file that contains the discussion questions and other activities that accompany the film.  Also included is a recipe for ratatouille that we will prepare in class at a later date.


http://www.google.com/url?sa=t&rct=j&q=ratatouille%20pixar%20lesson%20plans&source=web&cd=16&ved=0CEwQFjAFOAo&url=http%3A%2F%2Fwww.trulymovingpictures.org%2Fwp-content%2Fuploads%2FFILM-ratatouille-film-curriculum.pdf&ei=jdg0UZq3NoHe8ATF74HwCw&usg=AFQjCNHKu-ma5q4xk7YqZoIkMVqjS5fQwA&sig2=lVwN44mu6P8D3qtG0x-JAg



Ratatouille is a French recipe prepared with spring vegetables including eggplant and green squash.  This is a photo of beautifully executed ratatouille:

Fruit

Cut up cantaloupe and honeydew melon and orange

There are a wide variety of fruits available in supermarkets.  A fruit is the part of a plant that holds the seeds.  Examples include:

*  Melons like cantaloupe and honeydew
*  Citrus fruits including oranges, grapefruit and tangerines
*  Berries like blueberries and strawberries
*  Many kinds of apples and pears
*  Drupes- fruits with a central pit enclosing a single seed- like cherries and peaches
*  Tropical fruit including bananas, pineapple and mangoes.

Cut up pineapple

Basic White Sauce

A common sauce is white sauce.  White sauce begins with a roux a blending of equal parts flour and fat.  The fat coats the starch granules to prevent them from lumping together when milk is added.  Fat also adds richness to the sauce. 

For a medium -thick sauce, use 2 tablespoons of butter and flour for every 1 cup of milk.  For a thinner sauce, use 1 tablespoon each of butter and flour.

Two recipes we worked on in class that began with a basic white sauce were:

Baked Macaroni & Cheese

 



Fettuccine Alfredo

Physical Activity

View from the top of Camelback Mountain

This weekend my family took a snowboarding trip.  We spent time outdoors using our muscles and enjoying time together.  Staying active is an important part of weight management.  There are many differnt types of activity and exercise. 

Aerobic Exercise is vigorous activity in which oxygen is continiously taken in for a period of at least 20 minutes.   During this time, the heart rate increases, sending more oxygen tot he muscles.  Aerobic exercises include walking, jogging, swimming or snowboarding.

Anaerobic Exercise  builds flexability and endurance.  It involves intense bursts of activity in which the muscles work so hard they produce energy without using oxygen.  Resistance training is an example.

As the weather gets warmer and the days get longer it is easier to go outside and do something fun!  What activity can you integrate into your schedule this week? 

Weight Management

Maintaining weight Your weight will stay the same when the calories you eat and drink equal the calories you burn.

 

 Losing weight : 

You will lose weight when the calories you eat and drink are less than the calories you burn.
 

 

Gaining weight: 

You will gain weight when the calories you eat and drink are greater than the one's you burn

 

 

 

 

A pound of body fat equates to approximately 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week:

500 x 7 = 3,500

 

Food

•1 Big Mac = 540 calories

•McDonald’d Large Fries= 500 calories

•Dunkin’ Donuts Coffee Cake Muffin= 620 calories

•Starbuck’s Grande (16 oz.)Frappuccino Vanilla Bean W/ Whip cream = 470 calories

 

Activity

•Running (8 minute mile / 7.5 mph):  589 calories per hour

•Rowing, vigorously (>6 mph): 566 calories per hour

•Elliptical trainer, vigorously: 566 calories per hour

•Handball, general: 566 calories per hour

•In-line Skating: 566 calories per hour