1. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 7 back to basics

2. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 7 aims and objectives aim to make 3 basic recipes to develop baking and knife skills objectives * work in pairs * make shortcrust pastry * use kitchen equipment safely * make 3 tasty recipes for a healthy, balanced meal

3. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 7 setting the scene * this module is about making basic recipes which can be adapted in the future * couscous is cheap, easy to prepare and different – it’s also very tasty * basic dishes, that can be prepared in advance and can be adapted easily to suit your mood and taste

4. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 7 recipes you will make: quichefruit saladvegetable couscous

5. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 7 food skills and techniques you will: use a knife safely peel, chop, slice, segment, combine, roll-out make shortcrust pastry and line a flan tin bake in the oven make a quiche and vegetable couscous salad prepare a fruit salad

6. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 7 shopping list 100g plain flour 50g butter/margarine 2 eggs 125ml milk 50g Cheddar cheese 1 tomato 2 rashers bacon (3 mushrooms and 1x5ml spoon oil) 1 stock cube 200g couscous 1 red onion 1 red pepper 50g almond flakes 50g raisins 100g chickpeas, canned fresh parsley for 2 peoplefor 10 people 500g plain flour 250g butter/margarine 10 eggs 625ml milk 250g Cheddar cheese 5 tomatoes 10 rashers bacon (15 mushrooms and oil) 5 stock cubes 1kg couscous 5 red onions 5 red peppers 250g almond flakes 250g raisins 500g chickpeas, canned fresh parsley 1 banana 1 apple 1 orange 4 strawberries 10 grapes 1 kiwi 100ml orange juice 5 bananas 5 apples 5 oranges 1 punnet strawberries bunch grapes 5 kiwi 500ml orange juice

7. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 7 plan of action review recipes to be cooked prepare the pastry – chill in the fridge make the fruit salad – chill in the fridge make the quiche – bake in the oven prepare the couscous and serve ensure that you collect your equipment before you start to cook weigh and measure your ingredients accurately keep your work surfaces clean and tidy – wash up as you go

8. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 7 information healthier eating look for reduced salt bacon and half fat Cheddar cheese to make a healthier version of the quiche use half the stock cube in the couscous and add more herbs or lemon juice for flavour when making fruit salad use fruit juice instead of syrup

9. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 7 information budgeting eggs can make an economical meal couscous is a cheap versatile food make 2 quiches and freeze one for another time grate and/or use less of a stronger tasting chesse, e.g. mature cheddar – it will go further add canned fruit to your fruit salad (economy or own- brands) fruit from a market stall can often be cheaper

10. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 7 information food safety and hygiene keep eggs in the fridge use oven gloves to remove the quiche from the oven use a chopping board wash fresh fruit and vegetables before use

11. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 7 information cooking for the future quiche add canned tuna or smoked salmon bits and chopped cooked asparagus for a fancy dinner change the Cheddar for goats cheese and add sliced red pepper for a veggie quiche vegetable couscous vary the vegetables in the couscous dish, e.g. celery, spring onion, sweetcorn, peas, olives, mushrooms replace the chickpeas with chopped cooked chicken, ham, tuna or chunks of feta cheese

12. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 7 information cooking for the future fruit salad use fresh fruit in season, like raspberries in summer or apples in autumn mix in some canned fruit, like pineapple or peaches use whatever fruit you have – it’s always good to eat serve with low-fat yogurt for a great breakfast or dessert

13. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 7 © British Nutrition Foundation 2005