Lab #1: Nutritional Snacks and Appetizers

Please read the recipe before starting!

Crust

• 2 English muffins cut in half or 4 Pita Pockets

Sauce

• 75 mL (1/3 cup) tomato sauce

• 1 mL (1/4 tsp) garlic salt

• 1 mL (1/4 tsp) oregano

Your choice in pizza toppings:

• ham, pepperoni, etc.

• mushrooms

• green peppers

• olives

• 75mL or (1/3 cup) grated mozzarella cheese

Method

• Preheat oven to 375º F

• Mix the spices with the tomato sauce and spread onto the English muffin halves or onto the Pita Pockets

• Cover with toppings of your choice and sprinkle with cheese.

• Bake for 5 to 10 minutes until hot and bubbly

Please read the recipe before starting!

Ingredients:

• 1/4 kg (1/2 lb) beef (Lean cuts work best, such as round steak)

• 5 mL (1 tsp) salt

• 2 mL (1/2 tsp) pepper

• 1 mL (1/4 tsp) garlic powder

• 60 mL (1/4 cup) soy sauce

• 15 mL (1 Tbsp) brown sugar

• 1/2 onion or 2 mL (1/2 tsp) onion powder

• 1 dash liquid smoke

• 60 mL (1/4 cup) water

• optional - pinch of Accent (MSG)

Method

• Trim the fat off of partially-frozen meat carefully. Remove all fat.

• Cut the meat lengthwise with the grain in strips as long as possible, about 2 cm (1 inch) wide and 3 mm (1/8 inch) thick.

• Mix all ingredients except the beef together in a medium glass bowl to make a marinade.

• Place meat in the marinade. Stir, cover, and chill several hours or overnight.

• Drain meat strips on paper towel and place on wire cooling racks with a cookie sheet below. This allows more air to circulate, and the meat will dry more quickly.

• Dry in 50 to 65º C (120 to 150º F) oven for as much as five hours. The strips should be pliable when warm. If you use a dehydrator, wait until the strips are brittle.

• Be certain the moisture is gone from inside the meat strips or the jerky will not keep well.

Do not increase the temperature. Jerky dries as it cooks. If it cooks before it dries, juices are trapped in the meat and it will soon spoil.

For safety, sterilize cutting boards after use, and store jerky in refrigerator.

Please read the recipe before starting!

Ingredients:

• 250 mL (1 cup) of thawed or puréed fruit

• 5 mL (1 tsp) lemon juice

Instructions

Leathers can be made from single fruits or combinations of two or more. They can be sweetened with honey, made tart with lemon juice, or flavoured with cinnamon or other spices.

Leathers will keep at room temperature, but they will last four months in refrigerator and a year in the freezer.

Method

• Use ripe or frozen fruit. Peel and core your choice of fruit. Wash all berries and remove the stems. See options below.

• Use a blender, food mill, or potato masher to reduce the fruit to a pulp. Add only enough liquid to blend. Some fruits should be cooked slightly (almost to boiling) first to improve the texture and soften the cellulose (cranberries, apples, rhubarb, peaches). If you need liquid, add juice or water.

• The purée should be like thick applesauce. A combination of fruits usually gives a good consistency: berry with apple or banana with berry. You can strain the seeds from berries if desired.

• Line a cookie sheet with parchment paper and dry at 45º C (110º F) for up to four hours. The fruit leather should be chewy, not stiff.

Fruit Preparation (Spices/Flavouring)

Apples (all spice and/or cinnamon) Wash and core. Purée without skins in blender or cook first.

Apricots (all spice and/or cinnamon) Wash and pit. Purée with skins in blender. Heat to almost boiling to retain light colour. Cool.

Banana (all spice and/or cinnamon) Peel. Purée in blender. Combine with other fruits: apple, berries, lemon juice.

Blueberries (all spice and/or cinnamon, and/or coriander) Wash and purée. Combine with apple for more flavour.

Please read the entire recipe before starting!

Method:

1. Prepare a plate of pinwheels that has at least two of the three choices of fillings given below.

2. All recipes require two slices white or whole wheat bread.

3. If you buy unsliced bread, cut it lengthwise to make nicer roll-ups.

4. Cut the crusts from the bread.

5. Flatten the bread slices using a rolling pin.

6. Spread the bread slices with butter or margarine if desired.

7. Prepare your two choices of three sandwich combinations below.

8. Roll tightly. Start at one end of the bread and roll till it forms a tight log.

9. Cut into 1 cm (1/2 inch) pieces and place pinwheel side up on a plate.

Ham-Wiener-Cheese Roll-ups

2 wieners or 2 slices ham

Mayonnaise

Cheese Whiz or cheese slices

• Spread mayonnaise over your bread slices.

• Cover bread with cheese whiz or cheese slices.

• Put wiener or rolled piece of ham at one end.

• Roll tightly.

Peanut Butter Roll-ups

1 banana, cut in half lengthwise

60 mL (1/4 cup) peanut butter spread onto the bread

• Spread the entire two pieces of bread with peanut butter.

• Place the cut and peeled banana at one end.

• Roll tightly.

Asparagus or Pickle and Egg Salad Roll-ups

• 3 hard-boiled eggs

• 2 stalks asparagus or 2 dill pickles diced into small pieces

• 1 green onion diced

• 30 mL (2 Tbsp) mayonnaise

Cook the eggs on a low boil for 10 to 15 minutes and cool immediately. Then, peel and chill the eggs.

Mash the egg with a fork.

Chop the green onion finely.

Add the mayonnaise to the egg-onion mixture and spread on the bread.

Discard the bottom ends of the asparagus and wash stalks carefully.

Microwave the asparagus for two to three minutes in 5 mL of water and cool (or, steam asparagus in boiling water for 2-3 minutes).

Put the drained asparagus or pickle at the end of the bread.

Roll tightly.