Washing Things

Cleaning up is part of cooking. It’s very important to keep everything clean in the kitchen so that bacteria doesn’t have a chance to grow. Certain types of bacteria can make people very sick. A clean kitchen is a safe kitchen. In this Project CHEF video we will look at washing hands, washing dishes, washing fruits and vegetables and cleaning spills.

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Reading Nutrition Labels: Ingredient List

When choosing food that comes in a packet, the first thing you should do it read the ingredients list to know what’s going in your body and to help you make a healthy choice.

In Canada, by law companies must list all the ingredients in a packaged food. Ingredients are listed in order of weight from most to least. This means that a food contains more of the ingredients at the beginning of the list and less of the ingredients at the end of the list.

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Whole Wheat Scones

Scones became popular in England in the 1700s, thanks to Anna, the Duchess of Bedford. She was known for  ordering them everyday for her afternoon tea. You can eat them at any time of day and they can be made sweet or savoury. The key to a good scone is to not overwork the dough. In this recipe we are using whole wheat and a combination of cranberries and orange zest. You can get as creative as you like with these treats and try other flavours when making this recipe.

Yield: 8 scones
Preparation Time: About 25 minutes
Baking Time: About 25 minutes @ 425 F

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Fresh Corn Chowder

Cooking with ingredients that are in season makes a recipe taste so much better. In BC, corn is a summer grain and this Fresh Corn Chowder is best made when you see fresh cobs of BC corn at your local market. You can use frozen corn if you really can’t wait to try this soup but making this at the peak of summer with fresh corn will make a big difference to the flavour of the chowder. This recipe comes from John Bishop, a long time supporter of Project CHEF.

Yield: 8 Servings
Preparation Time: 15 minutes
Cooking Time: 25 minutes

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Yellow Creamy Curry

What makes a good curry? It’s all in the spices. India, in particular, is famous for the variety of sought after spices that are important to Indian cuisine.  Spices were so precious, early European explorers set off around the world to source valuable spices.  So what exactly is a spice?  Spice is a dried part of a plant, such as the seed, fruit, root or bark, that adds flavour to our food.  Have a smell of each spice, are any of them familiar to you?

Yield: 6 servings
Preparation Time: About 30 minutes

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Sweet and Sour Cucumber Salad

Cucumber is a favourite veggie of many. Oh, but wait a moment, it has seeds! Is it a vegetable or is it a fruit? Botanically speaking, a fruit is a seed-bearing part of a flowering plant that is edible. A vegetable is an edible part of a plant without seeds. A cucumber is botanically a fruit but we often classify it as a fruit-vegetable because it has seeds but is not as sweet as an apple or strawberry. This sweet and sour cucumber salad has a fantastic flavour combination that will please your palate. 

Yield: 4 servings
Preparation Time: About 20 minutes (plus one hour in the fridge)

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Insalata Mista

In June, gardens are overflowing with fresh and tender lettuces and salad greens. Use this quick and easy recipe to showcase local greens from your garden or the market. It’s easy to customize with other veggies, such as grated carrot, or even a sprinkle of cheese.

Yield: 4 servings
Preparation Time: About 15 minutes

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Basil Pesto

A pesto is a sauce or dip of crushed ingredients. Traditionally, a mortar and pestle is used to pound and crush the ingredients together to form a smooth paste. The most commonly known pesto is the Genoese Pesto originating from Genoa, Italy, which is made with fresh basil, garlic, pine nuts, Parmigiana Reggiano and olive oil. This is the flavour profile we will be using in our recipe. Pine nuts can sometimes be hard to find and are very expensive, therefore can be replaced with other nuts such as cashews, walnuts or pumpkin seeds. Check your pantry and use what you have. If you are growing basil, you can use this fragrant herb fresh from your garden. Before getting started, ask an adult to set up the food processor and help you to use it.

Yield: 4 servings
Preparation Time: About 10 minutes

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Salmon en Papillote

En papillote is a French term and a cooking method that means “in paper.” Today we are cooking our ingredients inside paper, not just any paper, but parchment paper that is designed for food and can withstand high temperatures.  We are creating a tightly sealed paper parcel where the salmon will cook by steam.

Steam is a versatile moist cooking method where liquid is vapourized into steam. The steam carries heat to the food and cooks the food. Steaming food preserves many of the nutrients and seals in the flavours.

Be sure to use BC Ocean Wise salmon to ensure that the salmon was sustainably caught.

Yield: 4 small servings
Preparation Time: About 20 minutes
Cooking Time: About 10 minutes (longer for larger pieces of fish)

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