Meal Recipe(s) Formmaureenpryatel.weebly.com/uploads/4/3/0/3/43035873/sample_men… · following recipe instructions. Leave kidal to finish cooking.(10-15 minutes) Erin Ladoo: Begin

Food lab #1

Lab Section Tuesday Group Name Three Healthy Hokies

Student Names

Erin Ford Ashley Francis

Maureen Pyratel

Lab Topic Indian, Hindu, Coronary Artery Disease

Meal Prep Date

2/18/14

Meal Recipe(s) Form

Recipe Name/Source

Mah Kidal, Source: http://www.google.com/url?q=http%3A%2F%2Fwww.vegrecipesofindia.com%2Fmaa-ki-dal-kaali-

dal%2F&sa=D&sntz=1&usg=AFQjCNFsK5y3sIS2PPaXBX1g8qob1zql5g

Ingredients(quantity or weight, ingredient – ex. 1 cup, brown rice)

1 cup, whole black lentils

1 cup or 2 tomatoes (pureed)

1 inch, ginger (crushed)

1 green chile (finely chopped)

1 tsp, coriander powder

½ tsp, cumin seeds

½ tsp, turmeric powder

½ tsp, red chili powder

½ tsp, garam masala powder

1 tbsp, oil

3-4 cups, water (6-8 if no pressure cooker - double water)

salt to taste

Directions

1. Pick the lentils, rinse in water 2-3 times, and soak in water for 30 minutes (Grace will soak overnight)

2. After 30 minutes (in lab), drain the soaked lentils

3. Heat oil, add cumin seeds

4. Add the pureed tomatoes and mix well

5. Add the crushed ginger

6. Add all the dry spice powders

7. Add chopped green chile

8. Saute until the oil starts to leave

9. Add the soaked lentils

10. Add water and salt

11. Cover the pressure cooker and pressure cook until the mah kidal has become softer and buttery (~25 minutes). *If no pressure cooker, increase to 40-45 minutes.

Recipe Name/Source

Indian Saffron Rice, Source: http://allrecipes.com/Recipe/Indian-Saffron-Rice/Detail.aspx?evt19=1

Ingredients(quantity or weight, ingredient – ex. 1 cup, brown rice)

1 cup, uncooked long-brown rice (not rinsed)

2 cups, boiling water (divided)

2 tbsp, butter

1 tsp, salt

⅛ tsp, powdered saffron

Directions

1. Steep the saffron in ½ cup boiling water

2. In a skillet, melt the butter on medium-high heat

3. Stir in the rice, and salt

4. Cook the rice, stirring constantly until the rice absorbs the butter and becomes opaque. Do not brown

5. Quickly pour in the remaining 1 ½ cups of boiling water, along with the saffron water

6. Cover immediately, reduce heat to low, and cook for 20 minutes

Recipe Name/Source

Guferati (Indian Green Beans), Source: http://allrecipes.com/Recipe/Guferati-Indian-Green-

Beans/Detail.aspx?evt19=1

Ingredients(quantity or weight, ingredient – ex. 1 cup, brown rice)

1 pound, fresh green beans (cut into 1 inch pieces)

¼ cup, vegetable oil

1 tbsp, black mustard seed

1 dried red chile pepper (crushed)

1 tsp, salt

½ tsp, white sugar

Ground pepper to taste

Directions

1. Bring a large pot of water to a boil

2. Place the green beans in the pot, cooking for approximately 3 to 4 minutes

3. Drain green beans and rinse with cold water

4. Heat the oil in a skillet over medium heat

5. Stir in the mustard seed

6. Mix in the chile pepper

7. Place green beans in the skillet

8. Season with salt and pepper

9. Cook green beans approximately 8 minutes

Recipe Name/Source

Fruit Laddu, Source: http://www.vegrecipesofindia.com/dry-fruits-ladoo-recipe/

Ingredients(quantity or weight, ingredient – ex. 1 cup, brown rice)

1/2 cup, dates (chopped)

1 tbsp, almonds

1 tbsp, raisins

1 tbsp, cashews

4 whole dry figs

1 tbsp, dessicated coconut

1 green cardamom pod

Directions

1. Roast the almonds in a pan until browned, continuously stirring

2. Peel the cardamom pods

3. In a grinder, add the dates, figs, raisins, dessicated coconut, and cardamom pods

4. Add the roasted almonds

5. Grind to a coarse mixture

6. Put mixture into a bowl

7. Roll the mixture into 12 balls

Lab Section Tuesday Group Name Three Healthy Hokies

Student Names

Erin Ford Ashley Francis

Maureen Pyratel

Lab Topic Indian, Hindu, Coronary Artery Disease

Meal Prep Date

2/18/14

Equipment & Supply Form List the equipment and supplies that you will use from the lab to prepare and serve the meal. Be specific. Include items such as appliances, dinnerware, cookware, centerpieces, place mats, etc. If you need unusual cookware or appliances, check with instructors to see if these can be made available to you.If you do not list it, you will not have it for the meal.

Item Size Quantity

Stove-Top Pressure Cooker 6-8 qt. 1

Large covered pot (if no pressure cooker available) Tip: http://spusht.blogspot.com/2012/09/how-to-cook-lentils-without-pressure-cooker.html

12 qt. 1

Glass Mixing Bowl 2.5 qt. or larger

2

Pot/Covered Saucepan 2.5 qt. or more

3

Skillet/Frying Pan 8-10” 2

Wooden Spoon Medium 2

Food Processor 8 oz. or more

1

Grinder (Food processor will work if not available) 8 oz. or more

1

Mortar & Pestle Small-Medium

1

Standard measuring cups ⅛ tsp.- 1c.

1

Glass measuring cup 1c. 1

Glass measuring cup 2c. 1

Butter knife Standard 1

Santoku knife 5-7” 1

Utility knife 5-7” 1

Paring knife 3-5” 1

Jelly roll pan 12x17” 1

Can opener Standard 1

Small glass ramekins Standard 4

Saran plastic wrap Standard 1 roll

Spoons Standard 4

Forks Standard 4

Gold rimmed floral salad plates Standard 4

Gold rimmed floral tea cups Standard 4

Gold rimmed floral tea saucers Standard 4

Gold rimmed floral soup bowls Standard 4

Serving spoon (rice) Standard 1

Soup ladle (mah kidal) Standard 1

Serving fork (beans) Standard 1

Teapot/Teakettle 4 c. or more

1

Napkins Standard 6

Lab Section Tuesday Group Name Three Healthy Hokies

Student Names

Erin Ford Ashley Francis

Maureen Pyratel

Lab Topic Indian, Hindu, Coronary Artery Disease

Meal Prep Date

2/18/14

Cost Analysis Form

Food Brand

Pkg. Size (wt., vol.)

Qty. (No. of Pkgs.)

Item Price Unit Price

Amt. Used

Cost of Amt. Used

Fresh Green Beans

Kroger N/A N/A (free)

2.49 $2.49/lb 1 lb $2.49

Whole Grain Brown Rice

Kroger 16 oz. 1 1.00 $0.0625/oz 8 oz. $0.50

Diced Green Chile

Kroger 4 oz. 1 0.99 $0.248/oz 1 oz. $0.25

Ground Coriander

Seed

Private Selection

1.25 oz.

1 2.99 $2.39/oz 1 tsp (0.17 oz.)

$0.41 (staple)

Ground Cumin

Simple Truth Organic

1.68 oz.

1 4.49 $2.67/oz ½ tsp (0.08 oz.)

$0.21 (staple)

Ground Tumeric

Kroger 1.5 oz. 1 3.29 $2.19/oz ½ tsp (0.08 oz.)

$0.18 (staple)

Chilli Powder

Kroger 2.19 oz.

1 1.00 $0.46/oz ½ tsp (0.08 oz)

$0.04 (staple)

Salt Kroger N/A N/A N/A N/A 3 tsp N/A (staple)

Chia Tea Celestial 20 1 2.50 $0.125/ 4 bags $0.50

bags bag

Vegetable Oil

Kroger 32 oz. 1 1.89 $0.059/oz ¼ cup (2 oz)

$0.11 (staple)

Sugar Kroger 4 lbs (64 oz.)

1 1.99 $0.031/oz 1 tsp (0.17oz.)

$0.01 (staple)

Sweetened Flake

Coconut

Kroger 7 oz. 1 1.29 $0.184/oz 1 Tbsp (0.5 oz.)

$0.09

Chopped Dates

Sun Maid 7 oz. 2 3.29 (sale)

$0.548/oz 4 oz $2.19

Cali Mission Figs

Sun Maid 7 oz. 1 3.59 $0.513/oz 3 oz $1.54

Raisins Kroger 12 oz. 1 1.99 $0.17/oz 1 Tbsp (0.5 oz)

$0.09

Whole Cashews

lightly salted

Kroger 8.5 oz. 1 6.59 $0.78/oz 1 Tbsp (0.5 oz)

$0.39

Dry Roasted Almonds

Kroger 8 oz. 1 4.39 $0.55/oz 1 Tbsp (0.5 oz)

$0.28

Ginger Root Kroger N/A 1 4.49 4.49/lb 1 whole (1/15th pound)

$0.30

Tomato Kroger N/A 2 2.29 2.29/lb 2 whole (1 lb)

$2.29

Black pepper

Kroger N/A N/A N/A N/A 1tsp. N/A (staple)

Butter - Lightly Salted

Kroger 16 oz. 1 2.99 $0.19/oz 2 tbsp. (1 oz.)

$0.19

Urad Whole (Black lentil)

Maya/Moho- Oasis

2 lbs - 32 oz

1 3.59 $0.112/oz 1 cup (8 oz)

$0.90

Green Cardamom

Pods

Laxmil -Oasis 100g/ 3.5 oz.

1 5.49 $0.055/g 1 pod (~1g)

$0.06

Black Mustard (powder)

Maya/Moho -Oasis

200g/ 7 oz.

1 1.99 $0.28/oz. 1 Tbsp (0.5oz.)

$0.14 (staple)

Garam Masala Powder

Maya/Moho-Oasis

200g/ 7 oz.

1 2.89 $0.41/oz. ¼ tsp. (0.041

oz.)

$0.02 (staple)

Saffron Powder

The Gathering of

Saffron -Oasis

2 g 1 10.99 $5.495/g ⅛ tsp. (0.625 g)

$3.43 (staple)

Total N/A N/A 25 items

$75.50 (w/o

butter)

N/A N/A $16.61 staples

incl. $12.06

no staples

Lab Section Tuesday Group Name

Three Healthy Hokies

Student Names Erin Ford Ashley Francis

Maureen Pyratel

Lab Topic Indian, Hindu, Coronary Artery Disease

Meal Prep Date

2/18/14

Work Plan Describe the work plan for your production of the foods lab. Identify responsible team members for each task to prepare the meal.

Tasks Team Member(s)

Lentils will be rinsed and soaked morning of/overnight Grace (TA)

Puree two tomatoes in food processor, transfer to kidal (after oil has been heated) and then clean food processor. (5 minutes).

Maureen

Mah kidal: Drain lentils, heat oil in and add cumen to food processor (or large pot). Then add tomatoes (prepared above). Continue preparing kidal by measuring and adding ingredients following recipe instructions. Leave kidal to finish cooking.(10-15 minutes)

Erin

Ladoo: Begin roasting almonds for ladoo. While almonds roast, peel and grind cardamom pods. (5-10 minutes)

Ashley

Ladoo: A. Grind/process dates, figs, and raisins. (5 minutes) B. Add almonds and ground cardamom to griner/processor and continue grinding. Remove mixture from processor and begin

A. Maureen B. Ashley

and

rolling into small balls. Place onto jelly pan, cover with saran wrap and cool in refrigerator. Clean and dry dishes here as able.

Maureen

Begin setting table. 1 salad plate, fork, spoon, teacup, teacup saucer, placemat, and napkin per setting (4 settings). Place silverware to right of plate (Indian custom).

Erin

Side 1 & 2: Boil 2 pots of water (green beans and rice). While waiting for water to boil, trim green beans. (5-10 minutes)

Maureen

Side 1 & 2: Measure all ingredients for both sides. Sort into separate piles. Add to glass ramekins to conserve measuring spoon space if possible. (5-10 minutes)

Ashley

Washing dishes as they are dirtied. Help to tidy kitchen as much as possible. Prepare tea kettle with water for tea.

Erin

Begin boiling green beans and rice. Each member will then step in to prepare one side dish. (~20 minutes)

Maureen and Ashley

As 3:45 approaches, heat water in tea kettle. Get out all serving ware for dishes. Remove ladoo from refrigerator right before service.

Erin

Put food onto plates. Ashley and Erin

Pour tea cups and put tea bags in. Maureen

Take pictures! All members

Eat and clean up! All members