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Evaluation

Whole Module

What went right?  

Why? What needed improvement?  Why?

What have you learnt?

Throughout this module, I felt that it was very enjoyable and enriching. I loved trying out the new recipes and getting to taste the rewards of my ‘hard work’. I think I hardly made any big mistakes while cooking for the entire module, except for the first/ second lesson where I forgot to wash the vegetables before cutting and had to wash them after cutting, resulting in washing away some water-soluble vitamins in them. Apart from that, I found that I could work quickly in the kitchen and I was brisk in washing up too! I think what helped me at school was my experience at home. I would sometimes bake with my father or prepare a simple meal for my family when my father is busy. (my mother doesn’t cook HAHA) I also found the health-related facts interesting. I definitely look out more for my health after this module. (and it’s really true) Now, before buying something on a whim (like sweets), I will think to myself, actually Mrs Abbas said that sugar does not fill you up and you will just end up eating more and more. I found that everything I learnt from this module can be applied to my daily life. And at home, I try to use healthier methods of cooking too. I really loved this module as it definitely equipped me with life skills and the knowledge on how to eat healthily. I am also more conscious of my diet and I try to have a more balanced diet. At the same time, I also encourage my family to eat healthily too! For example, I will cut different fruits (strawberries, kiwi, apple, grapes etc. ) for my family and serve it prettily. I think fruits taste better when they are served pretty :) I really learnt so much and this will stay with me throughout. 

 For my blog, I tried to edit it weekly although there was a lot of work from school. I felt that I could have researched it more thoroughly although I tried to make it more detailed already. This journey has definitely been enriching as well as enjoyable. I learnt so much through such a fun process. 

. How was practical session?

As I have practiced the recipe twice at home, once with the original recipe and the second with the recipe modified and halved, I felt prepared for the assessment. The first practice at home did not go too well. I used double-acting baking powder instead of plain baking powder. (I thought there was no difference) I learnt that in baking, precision matters. I also used larger muffin tins, so the end product was big. However, I felt that the muffins would look more attractive if they were small and hence I tried again with a smaller size and they looked nicer. Sadly, a smaller muffin means they cook faster and have a higher chance of burning. For the assessment, I think the creaming, mixing and baking went well. I mixed the ingredients confidently and then spooned the batter into the muffin tins before putting it in the oven. (i brought my own muffin tins, but they were too big to fit 2 into the oven so i baked them tray by tray! oops) I finished the muffins smoothly and had sufficient time left to clean up and present the end product. However, I think my management of the oven could be improved, although the oven at our unit tends to have unpredictable temperatures (i.e. a few degrees higher sometimes). I could have adapted to it and adjusted the temperature lower. As the muffins I made were small, they cooked faster and hence they turned out slightly browned. Also, the muffins were well mixed and had enough air in it. However, they were not light enough as I did not use self-raising flour. Instead, I used plain flour + baking soda & baking powder. I felt very disappointed in this aspect. I could have modified the recipe to include a mixture of self-raising flour and plain flour to ensure it would end up more light. I really wished I had spotted it when modifying the recipe. Nonetheless, I liked the end product’s taste and appearance. This is definitely a must try again for me!

PICTURES!!

creaming, beating in egg

mixing the dry & wet mixture with a table spoon

spooning in batter

so cute :) 

end product! 

[pugding]

Decision Making & Planning

Orange Lemon Poppy Seed Muffin

オレンジレモンゴママフィン

I have decided to make this dish as it suits my sister’s preference for fruity snacks. Also, there will be a healthy dose of seeds to give the muffin a slight crunch, contrasting the soft interior of the muffin. In this recipe, a mixer is not needed, hence I will be able to incorporate as much air as possible to make it fluffy. 

Why this dish is healthy: 

Baking is a healthier method of cooking and baked food is has many advantages. Baking is done in an environment where it is fully covered and no heat is released until you open the oven door. This stored heat helps in releasing natural energy/fat from the food (like meat) and in this way very little amount of oiling is done in the start which is just for triggering the process of baking.

Sesame seeds add a nutty, almost invisible crunch to many Asian dishes. Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. Additionally, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage. 

Oranges provide a healthy dose of Vitamin C for antioxidant protection and immune support. Vitamin C is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells. A good intake of vitamin C is associated with a reduced risk of colon cancer. 

Lemons are also an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies. They contain pectin fibre which is very beneficial for colon health and also serves as a powerful antibacterial. It also balances maintain the pH levels in the body

This dish is healthy, delicious and zesty. The sesame seeds are definitely very nutritious! 

Original recipe:

Ingredients:

2 and 1/3 cups (292g) all-purpose flour

1/2 cup (100g) granulated sugar

1/4 cup (50g) packed light brown sugar

3 Tablespoons poppy seeds

2 teaspoons baking powder

1/4 teaspoon baking soda

1/2 teaspoon salt

1/2 cup (115g) salted butter, melted1

juice and zest of 2 medium lemons2

juice and zest of 1 orange3

2 large eggs, at room temperature

1/2 cup (120g) non-fat or low-fat Greek or regular yogurt, at room temperature

1 teaspoon vanilla extract

coarse sugar, for sprinkling

Directions:

Preheat oven to 425°F (218°C). Spray 12-count muffin pan with nonstick spray. Set aside.

In a large bowl, whisk the flour, granulated sugar, brown sugar, poppy seeds, baking powder, baking soda, and salt together until thoroughly mixed. Set aside.

In a medium bowl, whisk the melted butter, lemon juice, lemon zest, orange juice, and orange zest together until combined. Add the eggs, one at a time, whisking after each addition. Whisk in the yogurt and vanilla. Pour the wet ingredients into the dry ingredients and gently mix together until no pockets of flour remain. Do not overmix. The batter is extremely thick.

Spoon the thick batter into the muffin tins, filling them all the way to the top. Sprinkle each with coarse sugar. Bake for 5 minutes at 425°F (218°C).  Keeping the muffins in the oven, reduce oven temperature to 375°F (190°C) and continue to bake for 10-13 minutes longer until tops are lightly golden. A toothpick inserted in the center should come out clean. Allow to cool for 10 minutes. Top with additional lemon and/or orange zest if desired (optional).

Muffins stay fresh in an airtight container at room temperature for up to 5 days. Try them with a simple lemon glaze too!

Make ahead tip: For longer storage, freeze muffins for up to 3 months. Allow to thaw overnight in the refrigerator and heat up in the microwave if desired.

Modification: 

The recipe seems to be pretty healthy, but I will be reducing 115g of butter to 100g. Also, I will be using unsalted butter if possible. The recipe confused me by calling for baking soda and baking powder, which I thought were basically the same thing. However, this post told me otherwise. 

After some research, I found out that black poppy seeds are actually prohibited in Singapore! White poppy seeds can be found in traditional markets, but I want these muffins to look aesthetically pleasing with the small black seeds. Thus, I have decided to use sesame seeds in place of poppy seeds. Sesame seeds are very beneficial to the health. 

As fruits are natural sweeteners, this means that I can reduce the amount of sugar required. I noticed that yoghurt is used in this recipe. Yoghurt is used in lower fat baking. Yoghurt can be used to reduce butter in baked goods. It cuts the fats and at the same time adds a creamy texture and tenderness to the muffin. Yoghurt is also packed with protein and calcium. It can replace half the amount of butter required. 

I have also decided to cut the recipe into half as this dish is only meant for two. 

Next, I will proceed to total up the estimated cost of the ingredients needed. The ingredients required are all easily available and cheap and I can easily find them at a local supermarket. 

Planning

Estimated costs: 

146g Flour ($1)

25g Brown Sugar + 50g Granulated sugar ( $1.00)

58g Salted butter  ($2) 

1 lemons, 1/2 orange ($1.50)

A pinch of Salt (-)

2 tablespoons Sesame seeds ($0.90)

1 eggs ($0.15)

60g yoghurt ($1.50)

1 teaspoon Vanilla extract ($0)

Total: $7.55

I look forward to baking a healthier version of this recipe! 

[pugding]

RESEARCH & DEVELOPMENT

My sister’s BMI is 17.1 and her RDA is in the previous post! 

The healthy diet pyramid: 

As my sister has a sweet tooth, she would prefer to have desserts. Hence, I have decided to make a dessert/ snack. I will have to modify the recipe by reducing fats and sugar as they right at the top of the healthy food pyramid. I have singled out three dishes, Red Velvet Cupcakes, Orange Lemon Poppy Seed Muffins and Carrot Cakes. 

I obtained the nutritional values from http://www.sparkpeople.com/ 

Red Velvet Cupcakes: 

Manipulative skill(s): Baking, creaming

Orange Lemon Poppy Seed Muffins: 

Manipulative skill(s): Baking

Carrot Cupcake: 

Manipulative skill(s): Baking

Carrot cupcakes have the least calories per serving. It is the healthiest of all three recipes, while the Red Velvet Cupcake is the unhealthiest. However, my sister fancies snacks with a fruity twist as fruits are natural sweeteners and she prefers fruits to vegetables. Thus, I will not be doing Red Velvet Cupcakes as they are too unhealthy and Carrot cupcakes as they do not suit my sister’s taste. 

[pugding]

Task Analysis

The Task

Your mum has requested that you help to prepare a simple nutritious dish (main course, accompaniment, dessert, snack etc.) for both your younger sister and you. She has given you $10 to purchase the ingredients at the neighbourhood supermarket. Plan you lunch menu, taking into account the given budget. Explain you choice of ingredients used and the dish you have decided to cook.

The task states that I will have to prepare a dish for two. It should be simple & easy to prepare and should be nutritious and healthy. I can do so by modifying a recipe. The dish should have less fat, sugar and salt. While doing so, I have to keep in mind the budget of $10. The ingredients needed should be easily available and purchasable at the local supermarket.

Key phrases:

A simple nutritious dish

→ One dish only and should be completed within one hour, including the cleaning up. It should be healthy.

A nutritious dish is a dish that contains all the vitamins and nutrients you need. Carbohydrates, fats, proteins, vitamins and minerals. 

There are many ways to make a dish nutritious. The ideal thing is to include fresh ingredients, for example fresh vegetables, chicken or fruits. Compared to processed food which are high in saturated fat and in sodium/ sugar. I can also choose to use healthier forms of oil such as olive oil. This plant oil is one of the few widely used culinary oils that contains about 75% of its fat in the form of oleic acid (a monounsaturated, omega-9 fatty acid). Intake of olive oil's monounsaturated fat content has been linked to decreased blood pressure. I also have to keep in mind the Healthier Methods of Cooking. For example, boiling, baking, grilling as compared to deep-frying. 

Younger sister

→ Have to consider the profile of sister. 

Allergies, likes & dislikes, BMI and I will have to find a suitable recipe to fit her RDA. I also have to consider her appetite. If my sister is a picky eater, I will then have to find ways to make the dish more appealing and appetising. 

$10 budget

→ The amount spent should not exceed $10, which should be manageable as most ingredients are cheap and easily available. 

When purchasing ingredients, I will have to keep in mind the budget and not buy ingredients in bulk. The ingredients should also be easily found at any local supermarket, not expensive and hard to find in Singapore. The aim of this task is to learn how to prepare a simple one dish meal and a nutritious meal does not have to be elaborate. It is important to check the expiry date of the ingredients too. I can also use cheaper alternatives. For example, if a recipe calls for Greek yoghurt which I know is much more expensive, I can choose to use regular low-fat yoghurt instead to cut down on the cost. 

Choice of ingredients

→ Such as opting for butter instead of oil, replacing/ reducing sugar or any other ingredient and WHY.

I will have to take each ingredient into consideration and find out if there is any way to substitute or reduce the less healthy ingredients. For example, I can reduce the butter by half and substitute with half yoghurt. If I am using fruits, I can reduce the sugar as fruits are natural sweeteners. Before modifying the recipe, I will have to evaluate carefully and look for healthier options. 

The dish you have decided to cook

→ Will it be a main course, accompaniment, dessert, snack etc.

I have to see which dish is suitable for my sister’s palate. If she has a small appetite, a main dish would probably be too much for her. If she likes sweet things, a dessert would probably be more suitable. To make dishes more appetising, I can make use of fruits or vegetables to add colour. The presentation is also very important as the look will give a first impression of the meal. If suitable, I can also serve it with a sauce to enhance the taste and overall appearance. 

Sister’s Profile

My sister is 11 and has no allergy. She has a sweet tooth and enjoys eating food such as cookies and cakes for dessert and snack, but also keeps in mind to have a balanced meal by having 50% fibre, 25% carbohydrate and 25% fat in her plate. However, she exercises regularly by swimming 3 times a week. Hence, she is able to maintain a healthy body.

Her height is 145cm and her weight is 36kg. Her BMI is 17.1, which is underweight. Thus, it is important that she have a balanced diet to maintain a healthy body.

Her RDA (recommended daily allowance) is as follows:

Protein: 51g

Iron: 7mg

Vitamin A: 575mcg

Vitamin D: 2.5mcg

Thiamine: 0.78mg

Riboflavin: 1.17mg

Niacin: 12.9mg

Vitamin B12: 1.8mcg

Vitamin B6: 1.0mcg

Ascorbic Acid: 65mcg

Folic Acid: 300mcg