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

Baked Salmon By: Alec Harb

• Baked salmon contains lots of vitamin D

Ingredients:

1. 2 Tsp Salt 2. 1 Tsp Freshly ground pepper 3. 1 Tsp Thyme 4. 8 oz salmon

Preparation:

1. Preheat the oven to 350 degrees 2. Get small cooking tray and lightly spray with oil 3. Put 1 Tsp salt, ½ Tsp pepper, and ½ Tsp thyme on each side of the salmon 4. Cook for 30-35 minutes 5. Serve and enjoy

Magnesium

Ingredients:

1 cup Blanched Almonds

½ cup Sugar

2 tbsp. Confectioners’ Sugar

2 Egg Whites

1 tsp. Almond Extract

Instructions:

1. Preheat the oven to 350 F spread out the blanched Almonds on a baking sheet and bake for 10-

12 min in the oven, mix the Almonds around the pan until the almonds are golden brown.

2. Process the almonds in the food processer with ¼ a cup of sugar until the almonds are finely

ground, sift the Confectioners’ Sugar in with the almonds, set aside.

3. In a large mixing bowl beat the egg whites, almond Extract and reminder of sugar beat until stiff

4. Sprinkle the almonds onto the egg whites and fold in the almonds, spoon the mix into a Ziploc

bag cut a little less than a pointer finger off the end of the bag.

5. Put parchment paper on a cookie sheet and pipe a silver dollar sized cookie on the sheet about

haft an inch apart let them sit for an hour.

6. Sprinkle powdered sugar on the top of the cookies before you put them in the oven. Bake

cookies for 12-15 min or until golden brown

7. Pull out the cookies and put on a cooling rack, when cooled put into an air tight container for

storage.

Hello Health Fitness Students:

Put your name in the body of this document and then save it into your folder with your full name as the file name. Drag a copy into the InBox for PE/Health. Andrew Castillano Szilassy

Thank you!

Steve , Monica, Hillaryhttp://www.nlm.nih.gov/medlineplus/tutorials/muscles/htm/index.htm

Avocado sandwich Vitamin: Niacin Ingredients: *bread *Any meat (Chicken breast suggested) *Fresh cut avocados( *additional foods such as lettuce, tomatoes and sauces 1) Have two loaves of breads. 2) Place any meat in the sandwich for more flavor Chicken breasts for more niacin). 3) Place any additional foods in the sandwich. 4) Place cut avocados in the sandwich. 5) Place one of the breads on top of the other.

Baked Salmon

by Nick Sackett

Vitamin: Vitamin D

Recipe: Salmon, lemons, onions, butter, salt and pepper.

How to prepare recipe: Preheat the oven to 375 degrees. Place the salmon in a large piece of foil. Slice your onions and lemons. Put salt and pepper on the salmon, and then cover the salmon with the onion and lemon slices. Add pieces of butter. Close the foil package and bake for around 30 minutes. Remove salmon from oven and serve it.

Banana bread Banana bread contains the mineral potassium. The Reason it has potassium is the nuts and the bananas both contain potassium. This makes it tasty sours of potassium.

How to make 2 loafs banana bread: 1. pre heat oven to 350*F 2. measure and mix • ½ cup flour • ½ teaspoon baking soda • 1 ½ teaspoon baking powder • ½ teaspoon salt • ½ cup shortening • 1 cup sugar • ½ cup brown sugar • 2 eggs • 1 teaspoon vanilla • 3 mashed ripe bananas • ¼ cup sour cream • ½ cup pecans 3. pour batter in 2 greased loaf pans 4. cook for 30-35 min 5. remove from oven and enjoy

Josh Harter 12-10-11 5th period Health & fitness

Folate: 41.83ug

Ingredients:

3 ripe bananas, mashed

2 eggs, beaten

1/3 cup brown sugar

2 cups whole meal self-raising flour, sifted

1/2 cup chopped walnuts

Preparation:

1. Combine mashed banana with eggs, add brown sugar and mix well. Gradually blend in flour and walnuts. Line a 10x20cm loaf tin with baking paper and spoon in mixture.

2. Bake in oven at 180C for 50-60 minutes or until a skewer inserted in the center of the bread comes out clean.

3. Cool on a wire rack.

Source: http://www.betterhealth.vic.gov.au/bhcv2/bhcrecipes.nsf/Pages/Bananaloaf

Marissa Mager 5th period

Maxim Vengrovski P.E 5th Dec-6-2011

Beef Roast This is a recipe of a Beef Roast that I

and my mom made up.

Ingredients • 2 1/2 – to 3 pound boneless beef chuck pot roast • 2 tablespoons of cooking oil • ¾ cup water • 1 tablespoon of Worcestershire sauce • 1 teaspoon instant beef bouillon granules • 1 teaspoon dried basil, crushed • ¼ teaspoon salt

Directions

1) Remove the fat from the meat and combine with the ¾ cups of water, Worcestershire sauce, bouillon granules, basil and salt.

2) Let the oven worm up for about 5min at the temperature of 300 degrees.

3) The put the beef into the oven and cook it for 1 hour with the temperature of 325 degrees.

4) After 45 minutes pass water the beef with the sauce that is on the bottom of the pan.

5) Take the beef out of the oven and the recipe is finished.

Important facts The daily values for this beef would be about 280% for vitamin A, 20% for vitamin C, 4% for calcium, and 27% for iron. I picked this recipe because it is one of the best sources of heme iron and Is probably one of the most delicious once too.

Maxim Vengrovski P.E 5th Dec-6-2011

Vitamin B12: 42mcg

Iron: 11.9mg

Protein: 10.9g

Ingredients

3 (6.5 ounce) cans minced clams

1 cup minced onion

1 cup diced celery

2 cups cubed potatoes

1 cup diced carrots

3/4 cup butter

3/4 cup all-purpose flour

1 quart half-and-half cream

1 1/2 teaspoons salt

ground black pepper to taste

Directions

Drain juice from clams into a large skillet over the onions, celery, potatoes and carrots. Add water to cover, and cook over medium heat until tender.

Meanwhile, in a large, heavy saucepan, melt the butter over medium heat. Whisk in flour until smooth. Whisk in cream and stir constantly until thick and smooth. Stir in vegetables and clam juice. Heat through, but do not boil.

Stir in clams just before serving. If they cook too much they get tough. When clams are heated through and season with salt and pepper.

Zesty Salad By: Erika Tang

Delicious and high in Vitamin C!

Ingredients:

1 ounce of canned drained mandarin orange-16%

¼ cup of cucumber with peel-1%

¼ cup sliced green bell pepper-31%

½ cup of raw kale-64%

1 tsp of olive oil-0%

2 tsp or more of zesty Italian “Ken’s dressing”-8%

Instructions: 1. Chop ½ a cup of raw kale.

2. Slice ¼ cup of thin cucumbers and green bell peppers

3. Drain one can of mandarin orange

4. Measure out one ounce of mandarin orange

5. Mix the kale, cucumber, green bell peppers, and mandarin orange into a

bowl

6. Drizzle the olive oil and zesty Italian dressing on top of the salad by choice

7. Bon apatite! Enjoy your delicious salad that’s also high in Vitamin C!

Vitamin C RDA: Around 93mg/120%

• Michael Wolf • Period: 5

Homemade soup and orange juice

There is vitamin D in the orange juice and there is carotene in the carrots in the soup (carotene gets converted into vitamin A) ingredients: carrots orange vegetable broth potatoes peas Preparation: 1) cut carrots 2) cut potatoes 3) broth 4) add peas 5) combine all and cook on stove for about 30min, stir every 2 min 6) while the soup cooks unpeal the orange 7) squeeze juice out until you have a serving 8) serve both at the same time

Apple Cinnamon Ice-Cream High in Calcium!

Ingredients:

• 2 cups low fat milk • 1 cup sliced apples • 1 tbsp skimmed milk powder • 1 tsp corn flour • 2 tsp low fat cream • 2 tsp sugar substitute • a pinch of cinnamon powder • 3 to 4 drops of lemon juice

Steps:

1. Add ½ cup of water to the apples and cook it in a non-stick pan for 8 to 10 minutes till they turn soft. Remove from flame and keep aside.

2. Combine the milk powder and corn flour with 1 tbsp cold milk in a bowl and keep aside.

3. Boil the milk in a non-stick pan, when it starts boiling add the milk powder and corn flour mixture while stirring continuously.

4. Simmer for 5 to 7 minutes till the milk thickens and keep aside to cool.

5. To the cooled mixture add the apples, cream, sugar substitute, cinnamon powder and lemon juice and mix well.

6. Pour the mixture into an aluminum pan, cover it and place in the freezer for 3 to 4 hours.

7. Once the mixture has set, remove from the freezer and blend it in a mixer till it is smooth.

8. Pour the mixture into the same pan, cover and place it in the freezer again till it sets.

9. Just before serving, place the scoops of ice-cream in 4 individual bowls.

Serve immediately garnished with apples.

Crispy Baked Fries – Jason Smith

Potatoes are a great source of iron – A small potato has more than 2.8 mg of iron about a third of the daily iron requirements.

2 Large potatoes – Unpeeled

¼ Cup Flour

1 Teaspoon Seasoned Salt

1 Teaspoon Garlic Powder – If using Garlic Salt omit ½ Teaspoon of Seasoned Salt

1 Teaspoon of Pepper

1 Gallon Zip Lock Bag

4 Tablespoons of Butter or Olive Oil

Preheat oven to 350 degrees. Melt butter or warm olive oil in bottom of 13x9 inch pan.

Slice potatoes lengthwise into ½ inch wide sticks (French Fry Size). Combine Flour, salt, garlic and pepper in the ziplock bag. Put sliced potatoes in ziplock with flour mixture. Seal and shake the potatoes until completely covered. Place potatoes in single layer in pan on top of butter or oil and back for 30 minutes or until crispy. Flip potatoes half way through cooking to make extra crispy. Serves 6.

Calories 90 and >3 mg of iron.

Joshua Park

12/9/11

Vitamin B3 (Niacin)

Salmon California Roll Home Recipe P.E Fitness Health

Ingredients: (You may use substitutes for ingredients such as sugar and mayo)

• Salmon- 86%/serving size 17.2mg • Avocado- 4%/serving size 30g • Cooked Rice- 17%/ serving size 3.4mg • Dried Seaweed- 72%/ serving size 14.4mg • Imitation Crab Meat- 3%/ serving size 0.620mg • Rice Vinegar • Sugar • Mayonnaise

Materials:

• Bamboo Rolling Mat • Kitchen Knife • Ziploc Bag or Plastic Wrap • Kitchen Scissors

Recipe Directions: http://www.foodnetwork.com/recipes/alton-brown/california-roll-recipe/index.html, http://nutritiondata.self.com/

1. Cover a Bamboo Rolling Mat with a Ziploc bag or a Plastic Wrap. 2. Cut Dried Seaweed (Nori Sheet) in half crosswise with Kitchen Scissors. Put one sheet of Dried Seaweed (Nori Sheet) down, on the plastic covered mat. Wet your fingers with water and spread about ½ or 1 cup of cooked rice mixed with one tablespoon of sugar and one tablespoon of rice vinegar evenly onto the Dried Seaweed (Nori Sheet). 3. Flip the Dried Seaweed (Nori Sheet) so that the rice side is facing down. Cut the preserved ingredients, Avocado, Imitation Crab Meat, Mayonnaise, and Salmon on a flat cutting surface. 4. Place 1/8 of the Avocado, Salmon, and the Imitation Crab Meat onto the center of the Dried Seaweed Sheet (Nori Sheet). Put Mayo onto Imitation Crab Meat. 5. Grab the edge of the Bamboo Rolling Mat closest to you while keeping the cut ingredients in the center of the Dried Seaweed Sheet (Nori Sheet) with your fingers. Then roll the mat into a tight cylinder. When this is done take out the California Roll and lay it aside on a plate. To make multiple rolls, use all of the cooked rice till all is used. Divide them by cutting into pieces with a kitchen knife. For Different tastes, serve with wasabi, pickled ginger, or soy sauce.

Niacin- A form of a B vitamin, known as vitamin B3 and a complex vitamin found in diary and meats.

Mom’s Homemade Chicken Soup

Carrots used in this recipe are high in Vitamin E which is more soluble when eaten with small amounts of fat from the chicken.

1, 2lb cooked whole chicken

½ tspn Basil

½ tspn Thyme

½ tspn Rosemary

½ tspn Garlic powder

1, 16 oz container store bought chicken broth

¾ c chopped fresh carrots

½ c frozen corn

3 handfuls of uncooked Jasmine rice

Salt and pepper to taste

Begin by filling a large pot with 10 cups of water. Put whole chicken in the pot and boil for 25 minutes with salt, pepper, basil, thyme, rosemary and garlic powder. Using a strainer put a large bowl underneath and strain chicken from broth. Put broth back into pot and simmer with 16 oz container of store-bought broth, carrots, corn and more seasoning to taste. While broth is simmering, pick chicken pieces from the cooked whole chicken and add to the broth. After all chicken has been added to the broth, drop in the rice and cook on medium heat (light rolling boil) for 25 minutes. Stir occasionally so rice does not stick to bottom of pot. Serve hot.

Matt Hood

12/12/11

Eezy Spinach salad Connor Ursprung

One thinly sliced red onion all ingredients in this recipe are

About a half pound of fresh spinach a significant source of vitamin e

Washed and dried, stems and heavy veins removed that is the reason for the title,

A cup of blueberries (fresh or frozen or dried) Eezy spinach salad.

A cup of chopped walnuts

Ranch dressing or dressing of your choice

Put the sliced onion in the bottom of the bowl. Top with the spinach. Add the fruit and the nuts. Add the

dressing and toss the salad.

Riboflavin

Why good for body? Because, them a lot heath for food and good with your body by bone with sometime for not weak your body. Need to do thing heath for food vegetable and fruit or smooth fair

Where can I find (foods)? 5 examples.. Spinach, Liver, Mushrooms , Calf’s and soybean

How much do I need???

MLA

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=93 11/21/2011

Test Questions:

1. What kind of Riboflavin are food?

2. How do healthy for Riboflavin, they have body of bone your problem?

Damon Johnson 12-11-11

P.E. 5th Period

Fresh Salsa

Vitamins Minerals

Vitamin C Niacin Vitamin B1 Vitamin B2 Vitamin B6 Vitamin A Vitamin K Vitamin E

Potassium Phosphorus Magnesium Calcium Iron Sodium Zinc Copper Manganese

Ingredients: 3 tablespoons finely chopped onion 2 small cloves garlic, minced 3 large ripe tomatoes, peeled and seeds removed, chopped 2 hot chili peppers, Serrano or Jalapeno, finely chopped 2 to 3 tablespoons minced cilantro 4 table spoons of mango 1 1/2 to 2 tablespoons lime juice salt and pepper

Preparation: Throw all the onions and garlic with chopped tomatoes, peppers, cilantro, mangos, lime juice, salt, and pepper into a bowl. Refrigerate for 2 to 4 hours. This will make about 2 cups of salsa.

Finished product:

Sesame fish Fish and sesame seeds are both a great sources of magnesium. This recipe has over 1/3 of your RDA for magnesium.

4 Fillets of Tilapia – 1 lb

2 Tablespoons of olive Oil

2 Tablespoons Rice Vinegar

2 Tablespoons Light Soy Sauce

1 Tablespoon chopped Garlic

2 Tablespoons Sesame Seeds

Preheat oven to 375 degrees. Spray pan with cooking spray. Place tilapia in pan. Whisk together oil, vinegar, soy and garlic. Pour over fish. Sprinkle sesame seeds over fish. Cook for 20 minutes or until fish flakes easily. Makes 4 servings.

170 Calories and 166 mg of magnesium per serving.

Submitted by Brandon Smith

Strawberry

and banana

Smoothie

reCiPe:

I. Chop one banana into small pieces and put in blender

II. Add 1 cup of frozen strawberries to blender

III. Put 6 oz. of vanilla low-fat yogurt into blender

IV. Turn on blender

V. Gradually add ¼ cup of low-fat milk to blender

VI. Blend until fully mixed

VII. Pour into large glass and enjoy

This Smoothie is high in Vitamin C!!!

It gives you your daily amount of Vitamin C and

it’s yummy too!!!

Jacob Henrichsen

5th Period

Health

Crab Cakes! In this recipe we have vitamin E, which can be found in Crab.

Ingredients:

• ½ of a red or green pepper, finely sliced • 1 pound Dungeness or Chesapeake Bay crabmeat • 1 egg, beaten • 2 tablespoons yellow mustard • ½ cup mayonnaise • ¼ teaspoon Worcestershire sauce • ½ cup diced onion • ½ teaspoon ground black pepper • ¾ teaspoon crab seasoning • 1 cup fresh grated bread crumbs • 1 tablespoon lemon juice

Put crabmeat in mixing bowl. Add beaten egg. Mix lightly. Add remaining ingredients. Form the crab cake mixture into desired size. Fry in skillet with vegetable oil on medium heat (about 1/2-inch of oil in bottom of skillet). Fry on one side until golden brown and other side to get the same. Recipe is 6 servings.

Dark Chocolate Mousse

( Includes Zinc)

Ingredients:

- 3 eggs, separated

- 6 ounces of semi-sweet dark chocolate morsels

- 1/8 tsp salt

- 1/3 cup firmly packed brown sugar

- 1/4 cup water

Instructions:

1. In a pan of hot water put a steel bowl having the semi-sweet dark chocolate morsels

2. Remove it from heat

3. One by one add yolks of egg

4. Beat the mixture well after every addition

5. Now add water to make a smooth mixture

6. In another bowl mix the salt and the egg whites

7. Beat until soft peaks are formed

8. Slowly add brown sugar and beat it until stiff peaks are formed

9. Softly fold in the chocolate mixture

10. Refrigerate for 2 hours

Garlic Pasta with Shrimp and Vegetables

Nutrition: Vitamin C, Vitamin A, Folate, Iron and Magnesium, Calcium and Zinc, Potassium.

Ingredients

• 6 ounces whole-wheat spaghetti • 12 ounces peeled and deveined raw shrimp, cut into 1-inch pieces • 1 bunch asparagus, trimmed and thinly sliced • 1 large red bell pepper, thinly sliced • 1 cup fresh or frozen peas • 3 cloves garlic, chopped • 1 1/4 teaspoons kosher salt • 1 1/2 cups nonfat or low-fat plain yogurt • 1/4 cup chopped flat-leaf parsley • 3 tablespoons lemon juice • 1 tablespoon extra-virgin olive oil • 1/2 teaspoon freshly ground pepper • 1/4 cup toasted pine nuts; optional

Preparation:

1. Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.

2. Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

Source: http://www.eatingwell.com/recipes/garlicky_shrimp_vegetable_pasta.html

Chocolate Peanut Butter Haystacks Total Time: 20min Prep Time: 10min Yield: 4 dozen cook

Ingredients 2 cups semisweet chocolate chips ½ cup reduced-fat peanut butter 3 3/4 cups Fiber One® original bran cereal Directions

1. Line cookie sheets with waxed paper. In large microwavable bowl, microwave chocolate chips and peanut butter uncovered on High 1 minute, stirring after 30 seconds. Microwave 30 seconds to 1 minute longer, stirring every 15 seconds, until melted and smooth.

2. Stir in cereal until well coated. Drop mixture by rounded teaspoon onto waxed

paper. Refrigerate until chocolate is firm.

Vitamins/Minerals Iron (%DV) 6% Magnesium (%DV) 4% Riboflavin (%DV) 4% Thiamin (%DV) 4% Vitamin B6 (%DV) 4%

Vitamin B12 (%DV) 4% Zinc (%DV) 6%

Persimmon Walnut Bread By Katja Jacobs

5th

Ingredients 1 cup persimmon pulp 2 teaspoons baking soda 3 cups white sugar 1 cup vegetable oil 4 eggs 1 1/2 teaspoons ground cinnamon 1/2 teaspoon ground nutmeg 1 1/2 teaspoons salt 2/3 cup water 3 cups all-purpose flour 1 cup chopped walnuts Directions Preheat the oven to 350 degrees F (175 degrees C). Grease three 6x3 inch loaf pans. In a small bowl, stir together the persimmon pulp and baking soda. Let stand 5 minutes to thicken the pulp. In a medium bowl, combine sugar, oil, eggs, cinnamon, nutmeg, and salt. Blend until smooth. Mix in persimmon pulp and water alternately with flour. Fold in nuts. Divide batter into the prepared pans, filling each pan 2/3 full. Bake for 1 hour in the preheated oven, or until a toothpick inserted comes out clean. Cool in pan for 10 minutes before removing to a wire rack to cool completely.

Persimmon Walnut Bread

5.76mg Vitamin E

" Persimmon Bread II Recipe - Allrecipes.com." Allrecipes.com - recipes, menus, meal ideas, food, and cooking tips.. N.p., n.d. Web. 10 Dec. 2011. <http://allrecipes.com/recipe/persimmon-bread-ii/detail.aspx>.