MADRONA MIDDLE SCHOOL COOKBOOK ~HEALTHY FOOD IDEAS FEATURING IMPORTANT VITAMINS AND

MINERALS CREATED BY MADRONA MS STUDENTS

Your task is to create a one-page, vertically oriented recipe saved as a .doc(x) or pdf. The recipe should

features a food source rich in your vitamin/mineral. All recipes will become part of complete cookbook created by the entire middle

school. The book will be available for online printing.

The Recipe Page must include the following: Name/title of recipe Subheading that identifies or explains the vitamin(s) and/or mineral(s) in your

recipe (highlighted, or in color) Border around the page (for aesthetic appeal) Minimum of 3 ingredients and complete preparation instructions Original picture of your food dish (preparation process, finished product or both) one-page, vertical orientation saved as a .doc(x) or pdf

The idea behind the cookbook is to entice people visually (with appealing photos, color, layout and design and easy to follow instructions) and informatively of menu choices rich in particular vitamins and minerals.

Important: Unless your recipe is your own original creation, you must cite your source. Even if your recipe is an adaption of another recipe you must cite your source and indicate that modifications/substitutions have been made. You may NOT use any photographs unless they are your own. If you are unable to take a photo, you may draw a picture and add it to the document.

Due Date: December 12th (December 13th for 2nd period)

Electronic files only! Turn-in to the Health and Fitness digital locker” Inbox”

Witjuti skewers *1

14.7 g protein .67 mg Thiamin 5 mg Vitamin C

223 mg Potassium

Witjuti

skewers *1

Banana Split Dessert By Briahna Lenderman

Ingredients:

~2 Small Bananas ~ Chocolate Syrup ~ Cherries ~ Whipped Cream ~ Raspberries ~ 2 Scopes Of Vanilla Ice Cream

Directions:

1. In a small bowl put your 2 Bananas on the side of the bowl. 2. Between the 2 Bananas put your 2 scopes Ice Cream in. 3. Put your Cherries and Raspberries on top of the Ice Cream. 4. Put whipped cream on top of everything. 5. On top of your Whipped Cream put the Chocolate syrup on top. 6. Enjoy!

Beef Sliders

By Olivia Farley

31% of your daily amount of Vitamin B12

Ingredients:

1 (12oz) package of Hawaiian sweet rolls

1 ½ pounds ground beef

½ onion

1 tbsp butter

Cherry Tomatoes (optional)

Circle Pickles (optional)

Mustard/Ketchup (optional)

Lettuce (optional)

Cheese (optional)

Directions:

1.) Season ground beef as desired. Divide into 12 small patties. Flatten ground beef patties to fit larger than size of roll (patty will shrink when cooked.)

2.) Dice onion into small pieces and sauté in heavy skillet with butter over medium heat until translucent. Place patties over onions and press patties down firmly with spatula; this allows the onions to cook into patties. Fry over medium heat until done.

3.) Pull apart rolls in each package. 4.) Open rolls and place patties on rolls. Places toppings of your choice on top of patty, then sprinkle with

mustard/ketchup if desired. 5.) Serve! Bibliography: http://allrecipes.com/recipe/kings-hawaiian-sliders/detail.aspx, Kings Hawaiian Sliders; Kings Hawaiian®. December 11th, 2011

Berry Smoothie

By: Ahna Lenderman

Ingredients:

1 cup of Milk

1 cup strawberries

1 cup raspberries

3 tablespoons sugar

1 cup ice cubes

Directions:

1. Place the milk, berries and sugar in a blender; cover and process

until smooth. Add ice cubes; cover and process until smooth.

CHOCOLATE MOUSSE Zainab Abid VITAMIN: Folate Food containing Folate: egg whites INGERDIENTS NEEDED: 16 ounces of any chocolate (preferred Ghirardelli chocolate) 1 ¾ cups of whipping cream 6 egg whites 2 ounces of sugar DIRECTIONS:

1. Melt the chocolate in a double boiler. Set aside when done. 2. Then whip the eggs with the sugar until very fluffy and thick, about 5 minutes. 3. Afterwards Whip whipping until the cream forms light peaks. 4. Add sugar and whip again when fully mixed in each other. 5. Lastly mix the chocolate with the egg whites. Do not mix chocolate with cream

first. 6. After its all mixed in add the whipping cream and mix it in. finally serve as you

like.

William Kim

Salad 93.6 mg of vitamin C 5.7 mg of Iron 116.4 mg of Folate

Here are the directions to make a healthy tasty salad:

First take some raw spinach and put it in a bowl. Then add any other vegetable or fruit like lettuce, tomatoes, apples, oranges

etc. But for my salad I am going to add lettuce, grape tomatoes, tangerines, and

raisins. With the lettuce you are going to chop it to a size you like and put it in a

bowl with the spinach. With the grape tomatoes you are going to put in the bowl. Then sprinkle some raisins into the bowl to add a sweet taste to the salad. Add some tangerines for a tangy flavor for your salad. The dressing you will be putting in will be balsamic vinegar and olive oil. Then mix all the ingredients together. ENJOY!!!!!!!

Sources:

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2050/2

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2476/2

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2682/2

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2682/2

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2682/2

Iron Dakota Jenkins

2nd period

Spinach:

1. Wash the Spinach. 2. Steam the Spinach until it is wilted. 3. Add a pinch of salt. 4. Then add butter for taste. 5. Enjoy!

Salmon:

1. Wash Salmon.

2. Put salt and pepper on top.

3. Then put 2 tablespoons of butter on it.

4. Wrap the Salmon in foil.

5. Put Salmon on the barbeque for about 20 minutes .

6. Have a great meal!

Plank Grilled Sweet Soy Salmon Vitamins included in this recipe:

650 milligrams of phosphorus per 100g

Ingredients:

• 1/4 cup reduced-sodium soy sauce • 1/4 cup sake, or dry white wine (see Note) • 1/4 cup mirin, (see Note) • 2 tablespoons sugar • 3 tablespoons coarsely chopped scallions

• 3 tablespoons coarsely chopped fresh ginger • 4 5-ounce wild salmon fillets, or steaks, 3/4-1 inch thick, skin on • 1 small lemon, thinly sliced

Preparation:

1. Soak a grilling plank in water for 2 to 4 hours.

2. Meanwhile, combine soy sauce, sake (or white wine), mirin, sugar, scallions and ginger in a small saucepan and bring to a boil. Remove from the heat and let cool to room temperature.

3. Place salmon in a shallow dish and pour the marinade over it. Place lemon slices on top. Marinate in the refrigerator for at least 30 minutes but no more than 2 hours, turning the fish once or twice.

4. Preheat grill to medium-high.

5. Place the soaked plank over direct heat on the grill and heat for 2 minutes. Move the plank so it’s over indirect heat (see Kitchen Tip, below). Remove the salmon from the marinade, place it skin-side down (if using fillets) on the hot plank and replace the lemon slices on top. Close the lid and cook until the fish is just cooked through, 10 to 15 minutes. Use the plank as the serving platter, if desired.

Iron Dakota Jenkins

2nd period

Spinach:

1. Wash the Spinach. 2. Steam the Spinach until it is wilted. 3. Add a pinch of salt. 4. Then add butter for taste. 5. Enjoy!

Salmon:

1. Wash Salmon.

2. Put salt and pepper on top.

3. Then put 2 tablespoons of butter on it.

4. Wrap the Salmon in foil.

5. Put Salmon on the barbeque for about 20 minutes .

6. Have a great meal!

Dillon Engels

2nd Period

Chicken Marsala with Mushrooms Vitamin B3 (in the chicken & mushrooms)

3 tablespoons flour

½ teaspoon freshly ground pepper

½ teaspoon garlic powder

½ teaspoon salt

4 skinless boneless chicken breast halves, pounded to ¼ inch thickness

4 tablespoons butter or margarine

1 tablespoon vegetable oil

½ cup chopped onion

2 garlic cloves, chopped

½ pound mushrooms, sliced

3 tablespoons dry Marsala

2/3 cup beef stock

Salt to taste

1. Mix flour, pepper and garlic in a shallow dish. Dredge chicken in flour in mixture to coat; shake off excess.

2. In a large frying pan, heat 2 tablespoons of the butter in oil over medium heat. Add chicken and cook until lightly brown, about 3 minutes a side. Remove and keep warm. Add onion and garlic and sauté until onion is tender, about 3 minutes. Add mushrooms and cook until they are lightly browned, 3 to 5 minutes.

3. Return chicken to pan, stir in Marsala and beef stock. Bring to a boil, reduce heat, and simmer until liquid reduces by one-third. Whisk in remaining butter. Season with salt and additional pepper to taste. Serve with buttered, parsleyed noodles.

Pumpkin seed recipe: Includes pumpkin seeds rich in zinc .

Ingredients:

Seeds from one large pumpkin

Johnnys seasoning salt

1 tsp olive oil

Directions:

Preheat oven to 300 degrees. Scrape out all of the seeds from the pumpkin. Rinse all of the pumpkin goo from the seeds. Pat seeds dry using a towel. Spread seeds in the bottom of a lipped pan and sprinkle with the seasoning salt and olive oil. Bake in oven for 10 minutes then mix them up a bit and put in for another 10 minutes. Let cool and enjoy.

Emma Neilsen

Smoothies: A good source of calcium

What you will need:

1 cup of milk

½ a cup of orange juice

2 cups of frozen raspberries

A banana

Greek yogurt

Honey

Flaxseed (optional)

Vanilla ice cream (a substitute for yogurt.)

Steamed Carrots

Ingredients:

24 baby carrots with tops

2 tbsp melted unsalted butter and salt and black pepper

Directions:

Peel carrots carefully and cut of all but a few inches of the green tops. Steam over rapidly boiling water until tender (3-5 minutes). Remove from the steamer and serve immediately. Toss carrots

with melted butter and pepper.

How much Potassium?

24 baby carrots- 1,500 mg (1 carrot= 195 mg)

Enjoy!

http://www.lifeclinic.com/focus/nutrition

http://www.nlm.nih.gov/medlineplus/ency/article/002400.htm

/vitamin-a.asp

http://lpi.oregonstate.edu/infocenter/vitamins/vitaminA/

http://whfoods.org/genpage.php?dbid=106&tname=nutrient

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-a/

http://www.vivo.colostate.edu/hbooks/pathphys/misc_topics/vitamina.html

http://ods.od.nih.gov/factsheets/vitamina

http://drbenkim.com/nutrient-vitamina.htm