I have spent the past few days at the our counties Extension Homemakers building (in which the majority of Howard Co. 4-H meetings and activities are held) assisting with a cooking class designated towards 4-H juniors. (In 4-H, you are a Cloverbud from ages 5-8, a Junior ages 9-13, and a Senior from 14-19.)
We taught, or were taught basic cooking skills, manners, and how to apply both.
The first day of the class we began by handing out items to all the people who attended. We received wonderful goodies such as cooking supplies (oven mitts, measuring cups a spoons, peelers, cookbooks, etc.) an insulated lunch box, a lunch container, pencils and activity books, among other things.
After going over the basic rules for the workshop we were all given aprons and sent to the kitchen, where the first thing we did was learn how to properly measure ingredients and use knives. (I have to admit, I was a little scared about this, as I am very well acquainted with some of the younger boys who attended the workshop, however, all of us managed to make it out of the session alive.)
Then, we got started on the cooking. The way this worked is that we had several recipes per meal/snack. (Usually three or four recipes per cooking session.) Our first cooking session was a snack session.
We made:
Let me just say before I list the recipes that we slightly altered them to suit our tastes, but these are the original, unaltered versions.
Symphony of Fruit Pizza
1 English Muffin
2 tbs. whipped fat-free strawberry cream cheese
1/3 cp. sliced strawberries
1/4 cp. red grapes, quartered
1/4 cp. canned mandarin oranges, drained.
Toast the English muffin until golden brown. Spread cream cheese on muffin. Arrange fruit on muffin and enjoy! (Serves one)
Veggies & Dip
1 cp. Ranch Dressing
6 cps. assorted fresh vegetables (We used red bell pepper, carrot and celery sticks, and sugar snap peas, cutting up the bell pepper and celery)
Serve vegetables with ranch. (Makes about 6-8 servings)
*Trail Mix
1 cp. small pretzels
1 cp. sunflower seeds
2 cps popcorn, optional
1 cp. toasted oats cereal (we used plain Cheerios)
1 cp. dry fruit
1 cp. fish-shaped cheese crackers
Mix all ingredients and serve.
*Lemonade
1 cp. sugar
2 cps. water
1 1/2 tbs. lemon juice
Warm sugar and 1 cp. water until sugar is dissolved, making a syrup. (Store in refrigerator). Mix 3 to 4 tbs. syrup with lemon juice and remaining water. Pour into an ice filled glass. (Serves one)
Next we had a workshop on the MyPlate method, our personal calorie needs, and how to plan a healthy plate. For more information about the MyPlate method, go to http://www.choosemyplate.gov/
Next we made lunch.
*Corner Kick Pita Pockets
1/2 cp. spinach leaves
1/4 cp. cucumber, peeled and sliced
1/4 cp. shredded carrots
1 tbs. mild salsa
1 tbs. fat-free ranch
1 pita pocket
4 oz. extra-lean ground beef
1 cp. cantaloupe, cubed
Combined the first five ingredients, mix well. Cut pita in half and slowly open it with your finger so as not to tear the bread. Divide the beef and veggie mix in half and place each in pocket half. Serve each half with 1/2 cp. cantaloupe. (Serves two)
Barbecue-Bacon Party Spread
2 pkgs. cream cheese (8 oz.)
1/2 cp. barbecue sauce
1 pkg. fully cooked bacon (2.1 oz.), chopped
1 small tomato, chopped
1/2 cp. chopped green peppers
3 green onions, sliced
1 cp. shredded cheddar cheese
Spread cream cheese on a platter, drizzle with barbecue sauce. Top with all remaining ingredients. Serve with thin crisp crackers.
Banana Milk Shake
1 ripe banana
1 tbs. sugar
2/3 cp. cold milk
dash of salt
Slice banana into bowl and mash with fork. Add all remaining ingredients. Beat until mixture is foaming. If you like, place a scoop of ice cream in the glass and then pour in the milk shake. Serve.
(Serves one)
Crunchy Munchies
1 1/2 cps. chow mein noodles
1 cp. mini marshmallows
1/2 cp. peanuts
1 cp. butterscotch morsels
1/2 cp. creamy peanut butter
Combine first three ingredients, set aside. Microwave butterscotch and peanut butter on high for one minute or until the butterscotch melts. Pour over noodle mixture, toss to coat.
Drop mixture by tbs. onto waxed-paper lined cookie sheet, chill until firm. Store in refrigerator.
Yield: 3 dz. cookies.
We concluded Day One by making peanut butter cookies as a group, and then cleaning up the kitchen.
Day Two began with breakfast.
Ready, Set, Go! French Toast
2 1/2 cps. Granny Smith Apples, cored and diced with skin on
3 tsp. Splenda
1/4 tsp. cinnamon
1 1/2 tbs. skim milk
2 eggs
2 egg whites
butter flavor cooking oil spray
6 slices whole wheat bread
6 tbs. reduced-calorie syrup
In microwave safe bowl, combined apples, Splenda, and cinnamon. Mix well, and microwave for 1 minute. Beat milk, eggs, and egg white together in a shallow bowl. Spray cooking pan with oil. Place on burner over medium-high heat. Dip bread into egg batter coating lightly but completely on both sides. Place in pan and cook until golden brown on both sides. Place two slices each of toast onto plate, cut in half and serve with apple mix and 2 tbs. syrup. (Serves three)
*Cheese & Fruit Kabobs
1 pkg. (8 oz.) Colby & Monterey Jack cheese, cut into 16 cubes
16 seedless red grapes
16 small strawberries
4 kiwi, peeled and quartered
1 4 oz. container vanilla pudding
1 6 oz. container strawberry low-fat yogurt
Arrange one each cheese cube, grape, berry, and kiwi chunk onto 16 small straws or wooden skewers. Serve with pudding and yogurt as dip. (Makes 16 kabobs).
Frosty Orangeliciousness
1/2 cp. fat-free vanilla ice cream
1/2 cp. orange juice
1 orange, peeled and frozen
1 tps. orange zest, optional
Place all ingredients in a blender and enjoy!
Between breakfast and lunch we had a manners lesson and conducted an experiment involving fruit perseveration techniques. We dipped an apple wedge and banana slice into salted water, lemon juice, pineapple juice, and sprite, and left one slice and one wedge 'untreated'. After several hours, we went back and observed the changes that had occurred to each one. It was rather interesting, although I didn't really see the results since I started to clean the kitchen.
Lunch was the last meal that we cooked.
Cool Quesa
cooking oil spray
1 whole wheat tortillas
1/4 cp. reduced-fat cheddar cheese
1/3 cp. each tomatoes, green bell pepper, mushrooms, and onions, all finely chopped
Spray frying pan with cooking spray and heat for 1 minute on medium. Set aside 2 tbs. cheese. Place 1 tortilla in pan and spread remaining cheese on top. Sprinkle with vegetables and remaining cheese. Top with second tortilla. Press down with spatula to help the cheese melt. Turn over and cook 1 minute. Cut into quarters and enjoy!
*Summer Salsa
5 tomatoes, cored and diced
1 small red onion, peeled and finally chopped
2 garlic cloves, peeled and minced
1 jalapeno
1/4 cp. chopped cilantro leaves
1/4 tsp. cayenne (if you like it spicy)
1/4 tsp. salt
1 tbs. lime juice
Put all ingredients into a bowl and mix well. Refrigerate at least 1 hour before eating.
Spanish Rice
non-stick cooking spray
1 small onion
2 cups cooked rice
2 cups salsa
Saute onion in skillet sprayed with cooking spray. Add rice to skillet and toss with onion. Add salsa and mix with onion and rice. Heat thoroughly. Makes four 1/2 cup servings.
Bottoms-Up Cherry Limeade
3/4 cup lime juice
Sugar substitute equal to 1 cup of sugar
2 liters lime carbonated water, chilled
1/2 cup maraschino cherry juice
8 maraschino cherries with stems
8 lime slices
In a large bowl, combine lime juice with sugar substitute. Cover and refrigerate. Just before serving, stir in carbonated water. For each serving place 1 tbs. cherry juice in a glass with crushed ice. Add about 1 cup of lime juice mix and garnish with cherries and lime slices. Yield: 8 servings.
Later on we were given certificates for the completion of the course, and door prizes were awarded. we received things such as 13x9 inch pans, knife sets, a colander, mixer, breakfast tray, and many other things that could be used in the kitchen. There was one for each of us.
We managed to come out of the workshop virtually unscathed. (I will not name names but a certain blogger did cut herself again.)
The kids had a lot of fun learning and I had a lot of fun assisting. We definitely did not go home hungry, and I hope Howard Co. continues this workshop annually.
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