Chapter 11 Breakfasts, Packed Meals, Soups and Sauces

1. Chapter 11 Breakfasts, Packed Meals, Soups and Sauces

2. Polyunsaturated spreads Thick soups Thin soups Convenience soups Garnish Roux Fruit coulis Convenience sauces Herbs Spices 2

3. After completing this chapter and the homework, assignments and activities that accompany it, you should: Be able to plan, cook (where necessary) and serve a healthy breakfast that includes the four food groups. Be able to plan and pack a healthy lunch that includes the four food groups. Know the different types of sandwiches that can be made and make a selection of them in practical class. Be able to classify soups and know the characteristics of a good soup. Know the ways in which soups can be thickened. Prepare, cook and serve a range of nutritious soups in practical class. Be able to list the main types of convenience soups on the market today and be aware of their advantages and disadvantages. Be able to classify sauces. Be able to make a roux sauce in practical class suited to its use. Be able to give examples of ingredients that can be added to roux sauces to improve their flavour. Be able to list the correct sauce for serving with beef, pork, lamb, turkey, goose and duck. Be aware of the range of convenience sauces on the market today together with their advantages and disadvantages. Be able to name a variety of herbs and spices and what dishes they are commonly used in. Understand why we need food and be able to list the factors that influence our food choices Have a good understanding of each of the six nutrients in terms of their composition, classification, sources, functions in the body and their RDA Understand and be able to describe the effects of over-consumption of certain nutrients on the body - fat, sugar and vitamin/mineral supplements Know the nutrition related causes of the following deficiency diseases and be able to describe their symptoms - constipation and bowel disease, scurvy, rickets, neural tube defects, tooth decay, osteomalacia and osteoporosis, anaemia and goitre. Understand the term energy balance be able to describe how it can be maintained by the individual. 3

4. Breakfasts A healthy breakfast is an essential start to the day. Why? Planning a healthy breakfast Get up early and do not rush. Include food from all four food groups. Include fluids. Choose high-fibre breakfast cereals and avoid those high in sugar. Use polyunsaturated spreads such as Flora instead of butter on bread. Grill instead of fry. 4 Essentials for Living, 3rd Edition

5. Choose foods from each group for a healthy breakfast Fruit and vegetable group Fruit juice (orange, grapefruit, cranberry) Grilled grapefruit Fruit segments or whole fruit Stewed fruit, e.g. prunes Grilled mushrooms or tomatoes 2. Cereal and bread group Healthy breakfast cereals include muesli, porridge with a sprinkle of All-Bran, cornflakes, bran flakes, Weetabix, shredded wheat and Fruit ’n’ Fibre. Bread (brown, toast, scones, croissants, bagels). 5 Essentials for Living, 3rd Edition

6. Planning a healthy breakfast (continued) 3. Protein group Eggs (poached, scrambled, boiled, omelettes) Grilled bacon, sausage, pudding, kidney, liver Cold meats, e.g. ham • 4. Milk, cheese and yoghurt group • Milk on cereal or alone • Yoghurt, cheese • Yoghurt in smoothies Example of a healthy breakfast: Orange juice, muesli with low-fat milk, boiled egg and toasted brown bread. 6 Essentials for Living, 3rd Edition

7. Setting a breakfast tray Collect all tableware. It should be spotless. Set the tray as shown in the diagram. Cover the cooked main course with another plate to keep it warm. 7 Essentials for Living, 3rd Edition

8. Packed meals, lunches and picnicsGuidelines for a packed meal • Consider personal likes and dislikes. • Packed meals should be both filling and nutritious. • Try to include all four food groups. • Try to have variety. 8 Essentials for Living, 3rd Edition

9. Guidelines for a packed meal (continued) • Avoid empty-calorie foods. Instead, include healthier treats such as homemade scones or buns. • Spread bread thinly with polyunsaturated margarine and use low-fat mayonnaise. • Use suitable packing materials. • Pack heavy items at the bottom of the box. • Include a drink high in vitamin C. • Do not pack foods that spoil too easily. • Sometimes it is better to pack ingredients for sandwiches (buttered bread and filling) separately so that they can be easily made up fresh before eating. 9 Essentials for Living, 3rd Edition

10. Designing a healthy packed meal Choose foods from each group for a healthy packed meal. Fruit and vegetable group Apples, oranges, kiwi fruit, grapes, salads, fruit juices and smoothies, sticks of carrot, celery and cucumber, Branston pickle. Milk, cheese and yoghurt group Milk, milkshakes, yoghurt and yoghurt drinks, cheese alone, in crackers or in sandwiches. Protein group Sliced cold meats (chicken, ham, beef, turkey), nuts, sausage rolls, chicken drumsticks, prawn cocktail, tuna, salmon. 10 Essentials for Living, 3rd Edition

11. Designing a healthy packed meal (continued) Cereal and potato group Bread (rolls, baps, sliced white or wholemeal, tortilla wraps, bagels, panini, croissants), rice, potato or pasta salad, popcorn. Sample packed meal Orange juice Spiced chicken salad wrap Low-fat strawberry yoghurt 11 Essentials for Living, 3rd Edition

12. Sandwiches Sandwiches consist of three parts – bread, spread and filling – each of which can be varied. Breads Spreads Fillings Polyunsaturated margarine, low-fat spreads, spreadable butter, low-fat mayonnaise, salad cream, mustard, ketchup, Branston pickle, low-fat cream cheese, chutney Ham, chicken, beef, turkey, luncheon meats, corned beef, fish, cheese, tuna, salmon, sardines, prawns, eggs, tomatoes, lettuce, scallions, onion, grated carrot, cucumber, peppers, bean sprouts, cress Wholemeal, soda, brown sliced, white sliced, rolls, baps, pita pockets, bagels, tortilla wraps, panini 12 Essentials for Living, 3rd Edition

13. Types of sandwich Single Club Double Rolls Open 13 Essentials for Living, 3rd Edition

14. Rolled Toasted Pita pocket Wrap Panini 14 Essentials for Living, 3rd Edition

15. List five guidelines for planning a healthy breakfast. Give an example of a healthy breakfast to include all four food groups. List six guidelines for planning a healthy packed meal. Give an example of a healthy packed meal to include all four food groups. Name and describe four different types of sandwiches. 15 Essentials for Living, 3rd Edition

16. Assignment 24 16 Essentials for Living, 3rd Edition

17. Soups Soups can be classified into thick soups and thin soups. Thick soups Puréed Thickened • Thin soups • Clear soup • Broth 17 Essentials for Living, 3rd Edition

18. A good soup… Is made from a fresh, well-flavoured stock. Soup should be seasoned with pepper and herbs. Do not add too much salt – use a salt substitute. Tastes of its main ingredient. Is piping hot and has no grease floating on the top (note: some soups are meant to be served cold). Has a good colour. A thick soup should not be too thick and should not have starchy lumps. 18 Essentials for Living, 3rd Edition

19. Three ways to thicken a soup Blend 25g flour or cornflour with cold water. Stir this mixture into the soup just before the end of the cooking time. Bring the soup back to the boil and boil for approximately 5 minutes. Garnish and serve. Begin by gently frying (sautéing) the soup ingredients, e.g. vegetables, in 25g fat or oil. Add 25g flour and cook for a few minutes. Gradually add the stock. The soup will thicken once it comes to the boil. Add barley, rice or pasta to the soup 20 minutes before the end of the cooking time. 19 Essentials for Living, 3rd Edition

20. How to garnish a soup Herbs, e.g. parsley Swirl of cream, e.g. cream of vegetable soup Croutons (cubes of bread fried in oil – use a polyunsaturated fat) 20 Essentials for Living, 3rd Edition

21. Convenience soups • Instant soups are cheap but can be high in salt and MSG. • Canned soup is convenient but can lack flavour and be high in salt and MSG. • Cartons of fresh soup are expensive but tasty and nutritious. 21 Essentials for Living, 3rd Edition

22. Assignment 25 22 Essentials for Living, 3rd Edition

23. Sauces • Sauces are well-flavoured liquids and can take many forms. • They can be sweet or savoury, hot or cold. • Sauces can be used as a garnish or can be part of the dish itself. • Sauces can also bind or coat foods. • Sauces generally add colour and flavour to a dish. 23 Essentials for Living, 3rd Edition

24. Types of sauces 24 Essentials for Living, 3rd Edition

25. Roux-based sauces A roux-based sauce is made from equal amounts of fat and flour. Different flavourings and amounts of liquid are added to vary the basic sauce. There are four basic thicknesses of roux sauces. The amounts of fat and flour stay the same for each one – it is the amount of liquid that changes. 25 Essentials for Living, 3rd Edition

26. How to make a basic white roux sauce Melt fat. Add flour and seasoning. Cook for 1 minute and do not allow to burn. Return to the heat. Keep stirring to prevent lumping. Take off the heat. Add milk gradually, stirring all the time. Bring to the boil. Simmer for 5 minutes, then serve. 26

27. Variations on basic pouring sauce (500ml) 27 Essentials for Living, 3rd Edition

28. Other traditional sauces 28 Essentials for Living, 3rd Edition

29. Fruit coulis Desserts look good if you decorate them with a simple fruit coulis. Purée highly coloured fruits such as strawberries or raspberries, add a little icing sugar and then pour to the side of the dish. 29 Essentials for Living, 3rd Edition

30. Convenience sauces Convenience sauces are available in many different forms: canned, bottled, dried, frozen or in cartons. Advantages: • They speed up the preparation and cooking time of some dishes. • They are useful for people with poor cooking skills. Disadvantages: • They can be high in sugar, salt and other additives. • They can also sometimes be expensive and often lack flavour. 30 Essentials for Living, 3rd Edition

31. Herbs and spices Herbs and spices are used in cookery to add flavour to foods and to sometimes make the foods look more appetising. Listed below are some common herbs. Read your textbook to find out their uses. Bay leaves Basil Caraway (seed) Cayenne pepper Chives Cinnamon Cloves Fennel Garlic Ginger Mint Mustard Nutmeg Oregano Paprika Parsley Pepper Rosemary Sage Thyme 31 Essentials for Living, 3rd Edition

32. How are soups classified? Name two different types of thin soup. List five characteristics of a good soup. Suggest three ways a soup can be thickened. Suggest three ways a soup can be garnished. Name three different types of convenience soup and give the advantages and disadvantages of each type. Suggest three different purposes of sauces in cookery. List five different classes of sauces and give one example from each class. Roux-based sauces have four basic thicknesses. What are they? Describe how you would make a basic roux sauce. 32 Essentials for Living, 3rd Edition

33. The basic roux sauce can be varied by adding extra ingredients. Describe three variations on the basic roux sauce. What sauce(s) would best accompany each of the following meats: (a) beef (b) pork (c) lamb (d) turkey (e) goose? What is a fruit coulis and how is it made? How are convenience sauces sold? List the advantages and disadvantages of convenience sauces. Why are herbs and spices used in cookery? Give one use for each of the following herbs and spices: (a) bay leaves (b) cinnamon (c) chives (d) cloves (e) garlic (f) oregano (g) rosemary (h) sage. 33 Essentials for Living, 3rd Edition

34. Assignment 26 Now test yourself at www.eTest.ie. 34 Essentials for Living, 3rd Edition