ASD Teens Cooking Class By Holly Bortfeld

Transcription

1 ASD Teens Cooking Class By Holly Bortfeld A Guide for Parents or Teachers to create a safe, fun cooking class for teenagers with Autism Spectrum Disorder that is GFCFSF-diet friendly. This guide contains: Program guidelines Skills list Measurement conversion charts 12 sample recipes for 7 meals, including shopping list Cooking vocabulary list glossary Kitchen utensils list 6 printable activity take-home sheets ASD Teens Cooking Class by Holly Bortfeld Page 1

2 ASD Teens Cooking Class: Class Guidelines Setting: Any place that has a decent size kitchen can be used. Community Center Community College/University School cafeteria Senior center County cooperative extension office 4-H building Moose Lodge Elks Club Your local church or synagogue Program Guidelines Each person with ASD should have a 1:1 aide to oversee student. Classes to be 2-3 hours long and will include reading recipes, food prep, cooking, eating and cleaning. Lesson plan based on 5 classes, one per week. No Microwaves to be used. Try to avoid specialty ingredients, only food you can buy at the grocery store. Can be paid for as a Humanities or Lifeskills course by schools or funders. Not all kids have varied food interests, so stick to carbs and basics. High interest foods. All recipes must be free of gluten, casein, soy, high-fructose corn syrup and be made from scratch. Base recipes on skills to be learned. Provide activities for any down-time during cooking (after cleanup is complete). Provide worksheets for students for words to learn for the following class. Give sheet for class 1 at registration. Incorporate word searches or other activities that are food/skill-related. If you have availability for more than 5 lessons, you could add classes to take the students shopping, teach them about choosing the foods (reading labels, etc), paying for items and budgeting (money skills). You could also take a trip to the kitchen items aisle and teach them about implements or even play a game matching kitchen implements to skills. You could also add serving meals and busing tables later. This curriculum is aimed at teens who function at a moderate level. To find other recipes to fit a different age or skill group, please visit and for hundreds of free recipes to choose from, or use your own. Skills Taught in the Class How to: Bake Blend Boil Broil Chiffonade Chop Cut Flip Fry Grate Julienne Macerate Make a slurry Measure Peel Proof Read a recipe Sauté Shred Squeeze Steam Stir Wash dishes Whisk Zest ASD Teens Cooking Class by Holly Bortfeld Page 2

3 Measuring Common Measurements: tsp = teaspoon Tbs = tablespoon C = cup oz. = ounces fl oz. = fluid ounces lb = pound 3 teaspoons = 1 Tablespoon 2 Tablespoons = 1 fluid ounce 16 Tablespoons = 1 cup 16 ounces = 1 pound Full measurement charts: American Standard (Cups & Quarts ) Volume (Liquid) American Standard (Ounces) Metric (Milliliters & Liters) 2 tbsp 1 fl. oz. 30 ml 1/4 cup 2 fl. oz. 60 ml 1/2 cup 4 fl. oz. 125 ml 1 cup 8 fl. oz. 250 ml 1 1/2 cups 12 fl. oz. 375 ml 2 cups or 1 pint 16 fl. oz. 500 ml 4 cups or 1 quart 32 fl. oz ml or 1 liter 1 gallon 128 fl. oz. 4 liters Dry Measure Equivalents 3 teaspoons 1 tablespoon 1/2 ounce 14.3 grams 2 tablespoons 1/8 cup 1 ounce 28.3 grams 4 tablespoons 1/4 cup 2 ounces 56.7 grams 5 1/3 tablespoons 1/3 cup 2.6 ounces 75.6 grams 8 tablespoons 1/2 cup 4 ounces grams 12 tablespoons 3/4 cup 6 ounces.375 pound 32 tablespoons 2 cups 16 ounces 1 pound ASD Teens Cooking Class by Holly Bortfeld Page 3

4 Recipes included: Meatloaf with Mashed Potatoes and Steamed Vegetables Orange Chicken Stir Fry with Rice Peach Cobbler or Blueberry Crumble Pancakes with Berry Sauce Breaded Pork chops with Sliced Potatoes Shopping list (based on 6 students) For Orange Chicken Stir Fry with Rice 3 cups orange juice 2 tablespoon brown sugar 4 tablespoons fresh ginger, chopped 8 cloves garlic, minced 2 cup chicken broth 2 tablespoon GF fish sauce 1 teaspoon crushed red pepper flakes 4 tablespoons arrowroot or cornstarch salt to taste 4 lbs chicken breasts, sliced thinly 10 cups of assorted chopped vegetables of your choosing - zucchini, carrots, green onion, onion, mushrooms, asparagus broccoli, peppers, celery, snap peas, green beans, etc. For Meatloaf with Mashed Potatoes and Steamed Vegetables 3 lbs ground hamburger or turkey, or a mixture of ground pork, beef and turkey 6 eggs 1-1/2 cup ketchup, divided 2 medium onion finely chopped 2 green bell pepper chopped 1-1/2 cup GF bread crumbs Salt and pepper 3 cloves chopped garlic 6 slices bacon 10 White or Yukon gold potatoes (do not use russet) 3/4 onion, chopped small 9 tablespoons GFCFSF Earth Balance Soy Free margarine 1-1/2 cup Unflavored CF milk substitute (vanilla makes it too sweet so use unflavored. Potato milk makes it too heavy so use unflavored MimicCreme or organic Rice milk) Salt and pepper, to taste 6 cups raw vegetables of your choosing For Peach Cobbler 12 large ORGANIC peaches, peeled, pitted and cut into thin wedges 1/4 cup organic sugar 2 teaspoon fresh lemon juice 2 teaspoon cornstarch or arrowroot 3 cups GFCFSF flour mix (I used King Arthur Flour GF Mix) 1-1/2 cup organic sugar 3 teaspoons baking powder 1-1/2 teaspoon salt 1 teaspoon cinnamon 1/2 teaspoon nutmeg 1 cup cold Earth Balance Soy Free margarine For Blueberry Crumbles 4 cups fresh blueberries, rinsed 2 teaspoon lemon zest ASD Teens Cooking Class by Holly Bortfeld Page 4

5 1/2 cup sugar 2 tablespoon arrowroot powder (or cornstarch) 2/3 cup GF oats (Bob's Red Mill makes both GF and not GF so check the label!) 4 tablespoons coconut flour (you could use almond meal or any GFCFSF flours here) 2/3 cup sugar dash nutmeg 1 teaspoon cinnamon 1/2 teaspoon salt 4 tablespoons Earth Balance Soy Free margarine For Pancakes 2 cup white rice flour 1 cup cornstarch 1 cup sweet rice flour 1/2 cup granulated sugar 2 tablespoon baking powder 1 teaspoon salt 1/2 teaspoon xanthan gum 4 large eggs 2 cup CF milk 1/2 cup oil (safflower/sunflower/canola not vegetable or olive) 2 teaspoon GF vanilla extract 3 cups fresh or frozen berries (any kind) Sugar (to taste) For coconut flour pancakes 8 eggs, room temperature 2 cup gfcfsf milk (use more or less depending on desired thickness) 4 teaspoons vanilla extract 2 tablespoon honey 1-1/2 cup coconut flour 2 teaspoon gfcfsf baking soda 1 teaspoon salt coconut oil or Earth Balance gfcfsf margarine for frying 3 cups Fresh or frozen berries (any kind) Sugar (to taste) Breaded Pork Chops 6 pork chops, approximately a pound total 2 egg 1 teaspoon Dijon mustard 1/2 teaspoon dried oregano Salt and freshly ground black pepper 2 cup bread crumbs (I used 4 pieces of Udi s that was stale, ground in my coffee grinder) oil for frying Sliced Potatoes 6 Russet potatoes 6 green onions, washed and sliced salt and pepper olive oil or bacon grease 1 pound nitrate-free bacon, chopped and cooked, grease reserved (optional) ASD Teens Cooking Class by Holly Bortfeld Page 5

6 Orange Ginger Chicken Stir Fry Sauce 3 cups orange juice 2 tablespoon brown sugar 4 tablespoons fresh ginger, chopped 8 cloves garlic, minced 2 cup chicken broth 1 tablespoon GF fish sauce 1 teaspoon crushed red pepper flakes 4 tablespoons arrowroot or cornstarch salt to taste 4 lbs chicken breasts, sliced thinly 12 cups of assorted chopped vegetables of your choosing - zucchini, carrots, green onion, onion, mushrooms, asparagus broccoli, peppers, celery, snap peas, green beans, etc. In a small pot, combine all sauce ingredients except arrowroot/cornstarch and boil down until reduced by one third. While sauce is cooking, add a little oil to a large skillet and cook chicken on high heat until just about done and then remove to a bowl. Add vegetables to pan, stir and cover. Let cook 5 minutes, stir and recover for another 5 minutes. Add a little water (maybe a tablespoon) to the arrowroot and mix completely. Whisk into sauce, stirring constantly. Add chicken back to pan and mix in sauce. Let cook for 2-3 minutes, stirring to coat everything with sauce. Taste and reseason with salt, if needed. Serve over rice. Orange Ginger Chicken Stir Fry GFCFSF Orange Ginger Chicken Stir Fry fixins Rice 2 cup organic rice (basmati or long-grain preferred; not prepared) 4 cups water Bring water to a boil, stir in rice, lower heat and cook on very low for 20 minutes until done. ASD Teens Cooking Class by Holly Bortfeld Page 6

7 Peach Cobbler 6 large ORGANIC peaches, peeled, pitted and cut into thin wedges 1/8 cup organic sugar (or sweetener of choice teaspoon fresh lemon juice 1 teaspoon cornstarch or arrowroot For biscuit topping 1-1/2 cups GFCFSF flour mix (I used King Arthur Flour GF Mix) 3/4 cup organic sugar 1-1/2 teaspoons baking powder 3/4 teaspoon salt 1/2 teaspoon cinnamon 1/4 teaspoon numeg 1/2 cup cold Earth Balance Soy Free margarine 1/4 cup boiling water Preheat oven to 425 F. Toss peaches with sugar, lemon juice, and cornstarch in a 2-qt. nonreactive baking dish and bake in middle of oven 10 minutes. Make topping while peaches bake: Stir together flour, sugar, baking powder, nutmeg, cinnamon and salt. Blend in margarine with your fingertips or a pastry blender until mixture resembles coarse meal. Stir in water until just combined. Remove peaches from oven and drop spoonfuls of topping over them, starting with the edges, and work your way in. Bake in middle of oven until topping is golden, about 25 minutes. (Topping will spread as it bakes.) Peach Cobbler GFCFSF This is what the topping should look like when it's done ASD Teens Cooking Class by Holly Bortfeld Page 7

8 Blueberry Crumbles Filling: 4 cups fresh blueberries, rinsed 2 teaspoon lemon zest 1/2 cup sugar 2 tablespoon arrowroot powder (or cornstarch) Topping: 1 cup GF oats (Bob's Red Mill makes both GF and not GF so check the label!) 4 tablespoons coconut flour (you could use almond meal or any GFCFSF flours here) 2/3 cup sugar ¼ teaspoon nutmeg 1 teaspoon cinnamon 1/2 teaspoon salt 4 tablespoons Earth Balance Soy Free margarine Mix all filling ingredients and place in ramekins. Mix all topping ingredients, then cut in margarine until mixture is crumbly. Pour evenly over berries in 6 ramekins. Bake at 375 for minutes. Let cool for 30 minutes minimum before serving. Blueberry Crumbles - GFCFSF Blueberry Crumbles - GFCFSF ASD Teens Cooking Class by Holly Bortfeld Page 8

9 Meatloaf 2 pounds ground hamburger or turkey, or a mixture of ground pork, beef and turkey 4 eggs 1 cup ketchup, divided 1 medium onion finely chopped 1 green bell pepper chopped 1 cup GF bread crumbs* Salt and pepper 2 clove chopped garlic 4-6 slices bacon Mix meat, eggs, 1/2 cup ketchup, onion, pepper, bread crumbs, garlic, salt and pepper by hand. Place it in a pan (preferably on a rack so the grease will drain down) and shape it like a loaf. Spread 1/2 cup more ketchup on top and lay bacon slices across covering the top. Bake at 375 degrees for an hour or until done. *To make bread crumbs, place 4 slices GFCFSF bread in a food processor for 30 seconds. Mashed Potatoes 5 White or Yukon gold potatoes (do not use russet) 1/4 onion, chopped small 3 tablespoons GFCFSF Earth Balance Soy Free margarine 1/4-1/2 cup Unflavored CF milk substitute (vanilla makes it too sweet so use unflavored. Potato milk makes it too heavy so use unflavored MimicCreme or organic unflavored, unsweetened Rice or Coconut milk) Salt and pepper, to taste Peel potatoes and cut up. Place in pot with onion, cover with cold water, add 1 tablespoon salt. Bring to boil and cook until soft. Drain and whip potatoes, mix in margarine. Heat milk in pan you cooked potatoes in, add milk into potatoes until desired consistency. Salt and pepper to taste. Mashed Potatoes Steamed Vegetables Raw vegetables of your choosing Water Cut up fresh vegetables (broccoli, asparagus, carrots, green beans, cauliflower, snow peas, whichever is in season). Place water in bottom of steamer pot, and vegetables in top. Cover with lid and cook on high heat until vegetables are fork-tender. ASD Teens Cooking Class by Holly Bortfeld Page 9

10 Pancakes with Berry Sauce Dry Ingredients 2 cup white rice flour 1 cup cornstarch 1 cup sweet rice flour 1/2 cup granulated sugar 2 tablespoon baking powder 1 teaspoon salt 1/2 teaspoon xanthan gum Wet Ingredients 4 large eggs 2 cup CF milk 1/2 cup oil (safflower/sunflower/canola not vegetable or olive) 2 teaspoons GF vanilla extract In a medium bowl, whisk together dry ingredients. In a small bowl, whisk together wet ingredients. Pour the wet ingredients over the dry ingredients and whisk until smooth. Lightly oil a flat griddle pan. Heat griddle over medium-high heat. Pour batter, approximately 1/4 cup, onto griddle. Batter should "sizzle" when it hits the pan. Cook for approximately 3 minutes. Flip pancakes when bubbles appear all over the surface of the pancake and begin to pop. The pancake should begin to look almost dry. Flip and cook another 1-1 1/2 minutes. Berry Sauce Fresh or frozen berries (any kind) Sugar (to taste) For a very simple and fast dessert sauce or waffle topper, combine sliced fruit in a saucepan with sugar (approx 1 tablespoon per cup of berries, more if berries are tart, less if very sweet) and heat until berries break down about half way, stirring occasionally. You can cook them longer, until broken all the way down, and run them through a sieve, pressing out the juice with a spoon, for a smooth seedless sauce. Coconut Flour Pancakes 8 eggs, room temperature 2 cup gfcfsf milk (use more or less depending on desired thickness) 4 teaspoons vanilla extract 2 tablespoon honey 1-1/2 cups coconut flour 2 teaspoon gfcfsf baking soda 1 teaspoon sea salt coconut oil or Earth Balance gfcfsf margarine for frying 1. Preheat griddle over medium-low heat. 2. In a small bowl beat eggs until frothy, about two minutes. Mix in milk, vanilla, and honey. 3. In a medium-sized bowl combine coconut flour, baking soda, and sea salt and whisk together. Stir wet mixture into dry until coconut flour is incorporated. 4. Grease pan with butter or coconut oil. Ladle a few tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches in diameter and fairly thick. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. 5. Serve hot with butter, coconut oil, honey, syrup, or fruit. Makes 8 pancakes. ASD Teens Cooking Class by Holly Bortfeld Page 10

11 Breaded Pork Chops 6 pork boneless chops, approximately 2 pounds total 2 eggs 1 teaspoon Dijon mustard 1/2 teaspoon dried oregano Salt and freshly ground black pepper 2 cup bread crumbs (I used 4 pieces of Udi s that was stale, ground in my coffee grinder) Olive oil for frying Trim the thick white fat off the pork chops, cutting carefully around the outside edge. Lay the chops between 2 pieces of plastic wrap and, using a mallet or a rolling pin beat them until the meaty part of the chop is half as thick. Beat the egg in a shallow wide bowl with the mustard, oregano, and salt and pepper. On a large plate or platter, combine the breadcrumbs with a little salt and pepper. Press each of the chops into the egg mixture, coating either side. Then dip the eggy chops into the bread crumbs, covering them evenly. Let them lie on a cooling rack to dry slightly while you heat the oil in a large frying pan. When a small cube of bread sizzles if dropped into the oil, then the oil is hot enough. Cook the chops until they are a deep golden color, about 5 to 7 minutes a side (depending on how thin you ve managed to get them and how cold they were before going in the oil). Sliced Potatoes 6 Russet potatoes 6 green onions, washed and sliced salt and pepper olive oil or bacon grease 1 pound nitrate-free bacon, chopped and cooked, grease reserved (optional) Scrub potato skins and rinse. Using a sharp knife, slice potatoes (see picture) crosswise most of the way through but leaving the bottom attached, into 1/8 slices. Gently pry open each slice and push green onions and bacon, if using, into each slice. Sprinkle potato with salt and pepper. If using bacon, do not salt as the bacon has plenty of salt. Drizzle potato with olive oil (or reserved bacon grease) and wrap tightly in foil. Bake at 425 degrees F for an hour. You can top with Daiya cheese if you like. Enjoy! ASD Teens Cooking Class by Holly Bortfeld Page 11

12 Kitchen tools needed (based on 6 students) 12 mixing bowls 6 knives (small Santoku knives work best for kids* see picture below) 6 cutting boards 6 oven mitts 6 vegetable peelers 6 whisks 6 sets of measuring cups and spoons 6 graters 6 pots with lids 6 steamer pots with lids (or one large enough to hold all the veggies to steam) 6 small loaf pans, or 2 baking sheets with lip and draining racks to fit inside it 6 ramekins (for cobbler/crumble) 6 large pots (for stir fry) 6 frying pans (or let them take turns on as many burners/pans as you have) Rolling pin or meat mallet Plastic wrap (for flattening pork chops) Food processor or coffee grinder for bread crumbs Santoku knife ASD Teens Cooking Class by Holly Bortfeld Page 12

13 Cooking Terms Glossary Bake: To cook food using dry heat usually inside a gas or electric oven. Foods commonly baked include casseroles, cakes and cookies. Blend: To thoroughly mix ingredients. Boil: To boil means to cook something in liquid where you can see bubbles breaking the surface. For example pasta is normally cooked in boiling water. Broil: To cook something under direct heat. Common foods broiled include steak, fish steaks, chicken breasts or openfaced cheese sandwiches. Braise: Braised food is first browned in a small amount of fat and then simmered over low heat in a small amount of liquid. The liquid should partially cover the food but not totally cover it. Cooking a pot roast or pork chops are two examples of braising. Brown: Heat a small amount of fat in a skillet or pan. Add the food and cook on both sides until brown in color. Browning adds color and flavor to the dish. Common foods that are browned during cooking include fried chicken, steaks, pot roast and fried potatoes. To fry or saute are other terms used for browning. Cook: To apply heat to food. Chiffonade: To cut food into thin strips or shreds. Chop: To cut food into pieces. The food can be cut into fine or coarse pieces. Cream: This term is normally used in baking. It means to combine butter, sugar, egg and flavoring until light and fluffy. Cube: Food is cut into even pieces resembling small squares. Cheese and vegetables are both commonly cubed. Deep Fry: Food is submerged into hot fat. Doughuts and fried chicken are commonly cooked this way. Fillet: A thin boneless piece of meat, poultry or fish. Fold: To gently incorporate ingredients. Combining flour into a beaten egg whites or adding sugar to egg whites are two examples of having ingredients folded into them. Fry: To cook food in a small amount of hot oil. Grate: Food that is chopped coarsely using a food grater. Food can be grated by using a food grater or a grating disk on a food processor. Cheese and nuts are commonly grated. Julienne: To cut food into even-sized matchsticks. Vegetables are typically cut in this fashion. Macerate Adding sugar to cut fruit to soften fruit and release it s liquids. Marinate: Food is placed in a seasoned liquid for a set amount of time. The food is usually allowed to marinate in the refrigerator. Common foods placed in marinade include chicken breasts, beef, pork or turkey. Mix: To combine ingredients using a spoon or mixer. Peel - To use a knife or vegetable peeler to remove the rind or skin from a fruit or vegetable, as to peel a potato. Proof: Proofing means to allow yeast bread to rise. It also means to test to see if yeast is still viable. To proof yeast, add a teaspoon yeast to a bit of water and sugar. Let stand 10 minutes and if the mixture bubbles, smells yeasty, it is good to use for baking. Roast: Large, tender cuts of meat are placed in an oven and baked, uncovered, until cooking is finished. Sauté: To cook food quickly in a small amount of oil in a skillet or sauté pan over direct heat. Shred: To cut food into narrow strips, either by hand or by using a grater or a food processor fitted with a shredding disk Simmer: Liquid that has small bubbles that gently come to the surface. They do not "break" as in boiling but gently rise to the top. Slurry: A thin paste of water and flour, which is stirred into hot preparations (such as soups, stews and sauces) as a thickener. Steam: A method of cooking whereby food is placed on a rack or in a special steamer basket over boiling or simmering water in a covered pan Stew: Food that is cooked gently in liquid. Beef or chicken stew and stewed fruits are examples of foods commonly cooked using this method. Whip: To incorporate air into an ingredient. Common foods that are whipped include cream and egg whites. Whisk: a kitchen tool used to WHIP. Zest: The outer part of citrus fruit, removed with a scraper or grater. Diet terms GF: Gluten-Free. Gluten is wheat, traditional oats, barley, rye. CF: Casein-Free. Casein is in all mammal milk products (milk, cream, butter, yogurt, cheese, etc) from a cow, goat, camel, sheep, etc. SF: Soy-Free. No soy, including Soy lecithin. ASD Teens Cooking Class by Holly Bortfeld Page 13

14 Cooking Terms Word Search C H I F F O N A D E P M G F P S V Y L J L N O E P E A V J J I P R R D U I J K I E C Q Z S O M R N R E L P A C L E X P Q G N E O S U Q I B E G R A T E K L D T O E L N E R M A E T S B S I P T F Y S E N K T S E Z T R I F E I R L D V N E M K B T T Q H I L F S G G E E G I L E U K S W O H R J U A T X I Q K V C G C R U M W S S N O T J P F C I E F D K U I A B N L S S O D D T S P R X U U P B O D Z A L E Z E E U Q S T H O Q E V W B V H Q C H O P É L Y L Y BAKE BLEND BOIL CHIFFONADE CHOP CUT FLIP FRY GRATE JULIENNE MACERATE MEASURE PEEL PROOF RECIPE SAUTÉ SHRED SLURRY SQUEEZE STEAM STIR WHISK ZEST ASD Teens Cooking Class by Holly Bortfeld Page 14

15 Resizing a Recipe The recipe below makes 10 cookies, but we want to make 5 cookies, 20 cookies and 40 cookies. Can you help us? Amount for 10 Ingredient Amount for 5 (divide by 2) Amount for 20 (X by 2) Amount for 40 (X by 4) 1 cup Peanut butter ½ cup 2 cups 4 cups 1 teaspoon vanilla 1 cup sugar 1 egg ½ cup Chocolate chips Peanut Butter Cookies GFCFSF 1 cup peanut butter 1 egg 1 teaspoon vanilla 1 cup sugar ½ cup chocolate chips (optional) Combine all ingredients well, form into balls and place on cookie sheet. Cook at 375 degrees for 11 minutes. If you like them a little soft, cook 9 minutes and they will be more fudgy, or if you want them crispy, cook them 13 minutes. ASD Teens Cooking Class by Holly Bortfeld Page 15

16 Know Your Way Around the Kitchen How many parts of this range can you name? Circle the burner, oven, knobs, handle. What are these? Name these kitchen items: ASD Teens Cooking Class by Holly Bortfeld Page 16

17 What Are They Doing? A look at different cutting techniques Chiffonade Julienne Mince, dice, fine chop, chop Zesting a Lemon Peeling a potato Grating Cheese ASD Teens Cooking Class by Holly Bortfeld Page 17

18 Where Do Foods Grow? Tree Bush Underground Vine Grapes Onions Blueberries Pumpkin Potatoes Apple Bananas Raspberry ASD Teens Cooking Class by Holly Bortfeld Page 18

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