On the Move to Better Health: Teen Cooking School Focus on Soy Foods

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Understanding how to use a knife is one of the most important things to master when entering the kitchen. This skill is essential to helping the cooking process run smoothly.

Tips for successfully using a knife:

• Find a comfortable, secure grip.
• Curl in the fingers of the hand holding your food to prevent cuts.
• Be sure your knife is sharp! Dull knives are more dangerous than sharp ones.
• Place a damp rag under the cutting board to prevent slipping.
• Never place knives into a sink filled with water because this can lead to injuries.

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Have you seen edamame in a store and wondered what it is? If you’ve heard of soybeans you’re one step closer to knowing what edamame is. Those green, half-moon-shaped seeds are actually immature soybeans that can be consumed as a tasty snack or part of recipes.

Edamame’s history goes back thousands of years. In fact, the first record of edamame comes from China in 200 B.C. In the U.S., the first documented use of edamame was in 1856 where they called it the green soybean. Currently, Japan is one of the largest consumers of edamame and uses the bean in many different dishes. Edamame is directly translated from Japanese to English as “beans on a branch.” (“Edamame,” 2022).

With all the growing excitement about edamame, can you tell the difference between fact and fiction? Learn more about edamame and challenge yourself with this quick quiz.*

*See answers at end of publication 

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NDSU Extension

No-bake Snack mix

No-bake Snack Mix

8 c. cereal squares (such as corn or wheat Chex or Crispex)

2½ c. mini pretzels (sticks or twists)

2½ c. bite-size cheddar cheese crackers

3 Tbsp. vegetable oil (soybean oil)

1 (1-oz.) envelope ranch salad dressing mix

Soy nuts (optional)

Combine cereal, pretzels and crackers in large bowl. Drizzle with oil and stir gently. Sprinkle with dressing mix and stir gently.

Makes 26 servings. With corn Chex, each serving has 180 calories, 3 g fat, 3 g protein, 30 g carbohydrate, 0 g fiber and 410 mg sodium.

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NDSU Extension

Vegetable Stir-fry

Vegetable Stir-fry 

1 tsp. vegetable oil (soybean oil)

4 large carrots, sliced

1 lb. broccoli, cut up

2 cloves garlic, diced

Curry powder (optional)

4 stalks celery, sliced

1 small (¾ lb.) bok choy or Chinese cabbage, cut up

1 medium onion, diced

½ tsp. ginger

Edamame (optional)

Soy sauce (optional)

Chopped green onion and/or sesame seed (optional)

4 c. cooked rice (about 1¼ c. uncooked rice)

Heat oil in a frying pan or wok over medium-high heat. Add prepared carrots, broccoli and garlic to the frying pan. Stir constantly for 3 to 5 minutes. Add curry powder (optional). Add celery, Chinese cabbage, onion and ginger. Cook for an additional 2 minutes. Vegetables should be firm when done. Serve over rice. Garnish with green onion and sesame seeds (optional). Refrigerate leftovers.

Makes four servings. Without green onion, sesame seeds and curry, each serving has 350 calories, 2.5 g fat, 10 g protein, 74 g carbohydrate, 10 g fiber and 240 mg sodium.

Photo Credit:

NDSU Extension

Crispy Parmesan Edamame

Crispy Parmesan Edamame

1 (12-oz.) package frozen shelled edamame, thawed

2 Tbsp. olive oil

¼ c. Parmesan cheese, grated

¼ tsp. garlic powder

Salt and pepper to taste

Preheat the oven to 400 F.

In a bowl, toss the edamame with olive oil to coat. In a separate bowl, mix the cheese and garlic powder. Add salt and pepper if desired. Add the edamame and toss, coating evenly.

Spread the edamame mixture on a rimmed baking sheet and bake, turning once halfway through, until the cheese starts to brown (about 10 to 15 minutes).

Store in an airtight container in the refrigerator.

Makes nine servings. Each serving has 90 calories, 5 g fat, 5 g protein, 5 g carbohydrate, 2 g fiber and 55 mg sodium.

Photo Credit:

NDSU Extension

Apple Crisp

Apple Crisp

4 to 5 medium apples*

¼ c. quick cooking oatmeal

¼ c. flour

½ c. brown sugar

1 Tbsp. cinnamon

¼ c. butter or margarine**

*You can substitute cherries, pears, peaches or plums for apples. **Many types of margarine contain soy.

Preheat the oven to 350 F.

Grease the bottom and side of an 8- or 9-inch square pan. Rinse the apples, then remove the cores. Slice the apples. Spread the sliced apples on the bottom of the pan. Cut the margarine or butter into small pieces and put in a medium-sized bowl. Add the oatmeal, flour, brown sugar and cinnamon. Using two knives, cut the margarine or butter into the mixture until the mixture looks like small crumbs. Sprinkle the mixture over the top of the apples. Bake for about 40-50 minutes until fork tender.

Makes eight servings. Each serving has 170 calories, 6 g fat, 1 g protein, 30 g carbohydrate, 3 g fiber and 45 mg sodium.

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iStock.com

Measuring Cups

Dry ingredients include flour, breadcrumbs, white sugar and spices. When measuring these ingredients, use the

measuring cups or measuring spoons pictured. If using the cups, use a regular spoon to scoop the ingredient into the correct cup to avoid packing the ingredient into the cup. After the cup is full, use the flat edge of a butter knife to level out the measurement. If using a measuring spoon, scoop the spoon directly into the ingredient, and level off the spoon with the back of a knife.

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Measuring Cup

Wet ingredients include milk, water, oil, honey or vanilla extract. Measuring wet ingredients takes a more observant eye than measuring dry ingredients. Use a cup like the one pictured and then pour in your ingredient. After pouring, get eye level with your measuring cup and make sure that the liquid is in line with the correct marking. Your liquid will form a “U” shape along the side of the cup, and this is called the meniscus. When determining if the liquid is up to the correct measurement line, use the bottom of the meniscus.

Sticky ingredients include shortening, butter, peanut butter and brown sugar. Don’t let sticky ingredients get you in a sticky situation! If your recipe contains one of these ingredients use a plastic scraper and pack the ingredient into the correct DRY measuring cup. Make sure to press out any air pockets then scrape into your bowl. Just like when measuring dry ingredients, scrape off any excess before adding to your recipe for best results.

Try this crossword puzzle to learn more about measuring amounts and techniques and to test yourself on other kitchen methods and soy applications.*

Across
3. What small kitchen equipment can be used to mix cold liquids together?
5. In a recipe, what information category says how many servings the recipe will make?
7. How many cups are in one quart? 10. Where should dry, uncooked soybeans be stored?
11. How are dry ingredients and solid fats best measured?
12. What kitchen tool should you use to determine the “doneness” of meat and other foods?

Down
1. How many teaspoons are in one tablespoon?
2. What measurement term can be abbreviated to “mL”?
4. Where in the kitchen should cooked soybeans be stored?
6. What measurement term can be abbreviated to “oz”?
8. What measurement term can be abbreviated to “Tbsp”?
9. What common eating utensil can you use to level the top of measuring cups and spoons?

Similar to edamame, soy milk originated in China where it was traditionally served warm at breakfast. It was first bottled and sold in the 1920s in China, and in 1957, soy milk arrived in Japan. Eventually, soy milk was used in the United States, and by the 1980s, it started to grow in popularity. It has now become a staple for people who have dairy allergies or are lactose intolerant. As soy milk becomes more popular, it is being recognized as a good source of nutrients like calcium, protein and even fiber.

Now that you know a little bit more about soy milk, see if you can identify it in the following activities!

We will explore several different types of plant-based milks. Drink the liquid in each cup, think about the taste, evaluate the texture and take your best guess as to what you think it is.

1. Soy milk contains ____ calories, ____ grams of protein. (Options: 80, 100, 3, 9)

2. Rice milk contains ____ calories, ____ grams of protein. (Options: 140, 200, 1, 5)

3. Oat milk contains ____ calories, ____ grams of protein. (Options: 100, 140, 5, 10)

4. Hemp milk contains ____ calories, ____ grams of protein. (Options: 25, 60, 0, 3)

5. Almond milk contains ____ calories, ____ grams of protein. (Options: 15, 35, 1, 5)

Note: Brands can vary in nutritional value.

There are many types of plant-based milks on the market, but it can sometimes be hard to differentiate one from another. Use this crossword game to learn a little bit more about five different kinds of plant-based milks.*

Across
4. What type of milk is high in protein and unsaturated fats that are beneficial to a person’s health?
5. What type of milk is a common plant-based milk but low in protein?

Down
1. What type of milk has a mild flavor and is higher in calories than some plant-based milk?
2. What type of milk is free of the major allergens but low in protein?
3. What type of milk is low in calories and protein and tends to separate when added to hot liquid?

Photo Credit:

NDSU Extension

Berry Fusion Smoothie

Berry Fusion Smoothie

½ c. vanilla or plain soy milk

½ c. apple juice

½ c. raspberries

½ c. blueberries

3 tsp. honey, to taste

½ c. ice

Combine all ingredients in blender and blend until smooth. Serve chilled.

Makes one serving. Each serving has 220 calories, 2.5 g fat, 5 g protein, 53 g carbohydrate, 3 g fiber and 65 mg sodium.

Photo Credit:

NDSU Extension

Apple Coleslaw

Apple Coleslaw

2 c. cabbage

1 c. grated carrot

½ c. chopped green pepper

2 c. chopped apple

5 Tbsp. nonfat yogurt, plain, vanilla or lemon-flavored

1 Tbsp. mayonnaise, nonfat

1 tsp. lemon juice

¼ tsp. dill weed

Wash the cabbage under running water. Cut it into fine shreds to make 2 cups. Peel and grate carrot. Chop green pepper into small pieces. Remove the core and chop the apple into small pieces. Put the cabbage, carrot, green pepper and apple in a large bowl. Stir together. Put the yogurt, mayonnaise, lemon juice and dill weed in a small bowl. Stir together to make a dressing. Pour the dressing over the salad. Toss to mix.

Makes four servings. Each serving has 70 calories, 0 g fat, 2 g protein, 16 g carbohydrate, 3 g fiber and
70 mg sodium.

Photo Credit:

NDSU Extension

Crustless Spinach Quiche

Crustless Spinach Quiche

5 large eggs, beaten

1 (10-oz.) box frozen spinach, thawed and drained

6 oz. of low-fat (1%) cottage cheese

4 oz. feta cheese

½ c. shredded Swiss cheese

2 Tbsp. margarine

½ tsp. nutmeg

Preheat the oven to 350 F. Spray a quiche pan or 10-inch pie pan with cooking spray. In a large bowl, combine all the ingredients except the spinach. Stir in spinach. Pour into a pan and bake for 35 to 45 minutes until slightly browned on top.

Makes eight servings. Each serving has 160 calories, 11 g fat, 12 g protein, 4 g carbohydrate, 1 g fiber and
340 mg sodium.

Photo Credit:

NDSU Extension

Fantastic French Toast

Fantastic French Toast

2 eggs

6 slices whole wheat bread

½ c. low-fat milk (or soy milk)

½ tsp. vanilla extract

Toppings of choice: sliced fruit, applesauce, syrup, jam

Preheat the griddle over medium heat or set an electric frying pan at 375 F. Put eggs, milk and vanilla in a pie pan or shallow bowl. Beat with a fork until well mixed. Grease the griddle or pan with a thin layer of oil or spray with nonstick spray. Dip both sides of bread, one slice at a time, in the egg mixture and cook on the hot griddle or frying pan. Cook on one side until golden brown. Turn the bread over to cook the other side. Cooking will take about four minutes on each side. Serve with toppings of choice.

Makes six servings. Without toppings, each serving has 110 calories, 3 g fat, 7 g protein, 15 g carbohydrate, 0 g fiber and 140 mg sodium.

Photo Credit:

NDSU Extension

Fresh Fruit with Cinnamon Yogurt Dip

Fresh Fruit with Cinnamon Yogurt Dip

1 apple, sliced

1 banana, sliced

1 orange, peeled and separated in slices

¼ c. orange juice

1 c. vanilla yogurt (or soy yogurt for dairy-free option)

½ tsp. cinnamon

Wash and prepare fruit. Pour orange juice into a small bowl. Dip fruit pieces into the orange juice to prevent browning. Arrange fruit on a plate. Mix the yogurt and cinnamon in a small bowl. Arrange the fruit around the bowl of yogurt and cinnamon dip.

Note: Try making this with other favorite fruits.

Makes four servings. Each serving has 120 calories, 1 g fat, 4 g protein, 27 g carbohydrate, 3 g fiber and 40 mg sodium.

Why is it important to learn proper techniques for using kitchen equipment?

1. Makes cooking and baking easier and quicker.
2. Easier and faster clean-up.
3. The taste of your food will improve when equipment is used effectively.
4. Presentation of your food will be beautiful.
5. It’s more fun when you know what you’re doing!

When we use kitchen equipment correctly, we are one step closer to making a delicious dish! Use your knowledge to complete the following activity.

For each scenario, decide whether the situation is following kitchen guidelines by circling “correct” or “incorrect.” If the situation is incorrect, write or draw corrections to make it correct.*

1. Correct or Incorrect

2. Correct or Incorrect

3. Correct or Incorrect

*see Answer Keys section for answers

Throughout your food preparation experiences, you will use a wide variety of kitchen equipment. Try this word find activity to see if you can find all the equipment listed below, and see if you can remember the purpose of each piece of equipment!

Tofu’s origin is very similar to the rest of the soybean products we have explored. Tofu is thought to have first been consumed in A.D. 950 in China and has been around for thousands of years. Now that we have learned how soy milk is produced, we’re going to take it one step further and learn about the production of tofu. The soy milk made from soybeans is coagulated and then the curds are pressed into blocks known as tofu. Tofu varies in levels of hardness ranging from silken to firm.

Tofu is high in protein making it a good option for a plant-based addition to your meal or alongside meat in many different dishes. It can be used in stir-fries, soups or on its own. Tofu has a very mild flavor and sponge-like structure that absorbs the flavor of marinades and seasonings.

Part 1: How Tofu is Made

Below is a diagram of the process of how tofu is made. Can you match the descriptions with their places in the diagram?*

Letter _______

Letter _______

Letter _______

Letter _______

Options:

A. Tofu is pressed.

B. Tofu is pasteurized (germs are killed) and packaged.

C. Soybean milk is prepared.

D. Soybean milk is coagulated.

Part 2: Tofu Types Matching Game

Draw a line between the type of tofu and its matching description. See if you can match them all correctly!*

1. Firm tofu                               A. Has the smoothest texture and is great for creamy recipes

2. Soft tofu                               B. Holds its shape well and is great for use in a stir-fry

3. Silken tofu                           C. Best used for blended recipes, such as smoothies

Pineapple Pico de Gallo

Pineapple Pico de Gallo

2 c. tomatoes, finely chopped

1 c. pineapple, finely chopped

½ c. sweet onion, finely diced

¼ c. jalapeno, finely diced

¼ Tbsp. lime juice fresh

1/3 c. cilantro, chopped

Salt to taste

Combine all ingredients in a large bowl. Toss to combine. Serve with tortilla chips.

Makes 16 servings. Without tortilla chips, each serving has 20 calories, 0 g fat, 1 g protein, 4 g carbohydrate, 1 g fiber and 40 mg sodium

Chicken and Black Bean Quesadillas

Chicken and Black Bean Quesadillas 

4 whole-wheat tortillas

1 c. cooked chicken

½ c. canned black beans, drained and rinsed

½ c. shredded cheddar or mozzarella cheese
(or soy cheese)

½ c. bell peppers, chopped

Optional toppings: salsa and reduced-fat or non-fat sour cream

Place pan on stove and turn to medium heat. Put one tortilla in pan, add half of the cheese and half of the other toppings. Place other tortilla on top of cheese. Cover pan for approximately two to four minutes. Flip quesadilla very carefully to heat other side approximately one to two minutes. Repeat with remaining ingredients. Cut into wedges and serve with salsa and sour cream.

Makes four servings. Without toppings, each serving has 250 calories, 7 g fat, 18 g protein, 29 g carbohydrate, 4 g fiber and 620 mg sodium.

Photo Credit:

NDSU Extension

Soy and Spinach Artichoke Dip

Soy and Spinach Artichoke Dip

1 lb. silken tofu, crumbled

1 lb. low-fat cream cheese, cubed

1 c. low-fat mayonnaise

½ tsp. ground pepper

1 lb. frozen chopped spinach, thawed, drained

1 (15-oz.) can artichoke hearts, drained, coarsely chopped

½ c. green onions, chopped

Parmesan cheese, grated, for garnish (optional)

Using a mixer, beat tofu until smooth.

Mix in cream cheese, mayonnaise and pepper in a mixer bowl. Fold in spinach, artichokes and green onions.

Spread mixture evenly in a 9- by 13-inch pan. Sprinkle Parmesan cheese on top, if desired.

Bake at 350 F for 15 to 20 minutes or until bubbly and browned on top.

Makes 25 servings. Each serving has 70 calories, 3.5 g fat, 4 g protein, 6 g carbohydrate, 1 g fiber and
270 mg sodium.

Photo Credit:

NDSU Extension

Tortilla Fruit Pizza

Tortilla Fruit Pizza

2 tsp. sugar

¼ tsp. cinnamon

1 whole wheat tortilla

¼ c. vanilla yogurt, low-fat or nonfat (or soy yogurt)

½ c. fruit

Preheat oven to 350 F. Mix cinnamon and sugar together in a small bowl. Spray each side of the tortilla with nonstick cooking spray and sprinkle with cinnamon and sugar mixture. Bake on baking sheet for 5-8 minutes. Let cool. Top tortilla with vanilla yogurt and fruit.

Makes one serving. Each serving has 230 calories, 4 g fat, 7 g protein, 47 g carbohydrate, 4 g fiber and
350 mg sodium.

1. Keep calm.
2. Did something spill? Clean it up.
3. Did your food burn? Turn off the burners/oven and open the windows if possible.
4. Accidentally put the wrong ingredient or amount in your recipe? Correct or start over.
5. Cut yourself? Clean the cut, put on a bandaid and plastic glove, start again.

When we use kitchen equipment correctly, we are one step closer to making a delicious dish! For each scenario, decide whether each situation is following guidelines by circling “correct” or “incorrect.” If the situation is incorrect, write or draw corrections to make it correct.*

1. Correct or Incorrect

2. Correct or Incorrect

3. Correct or Incorrect

Peanut butter is a staple ingredient in most pantries. Its use ranges from peanut butter and jelly sandwiches to classic peanut butter cookies to sauces used in Thai recipes. For those with peanut allergies, however, enjoying these foods isn’t possible.

Wowbutter® is a commercial product made from soybeans. It is a naturally peanut-free soy nut butter spread. It is a good source of fiber at 3 grams per serving and loaded with protein at seven grams per serving. This soy nut butter spread can be used as an alternative to peanut butter in all your favorite recipes! By definition, Wowbutter® is a nut-free spread that is made from toasted soybeans and then combined with other ingredients to form a smooth, creamy texture.

Write the type of butter next to the picture of the source.*

Photo Credit:

pixaby.com

Soy Nut Butter vs. Other Butters

Options:

Peanut butter

Almond butter

Sunbutter®

Wowbutter® or other brand of soy nut butter

Photo Credit:

NDSU Extension

Creamy Broccoli and Apple Salad

Creamy Broccoli and Apple Salad 

6 c. broccoli florets

¾ c. dried cranberries

½ c. sunflower seeds

3 medium green apples (rinsed and sliced)

½ c. chopped red onions

1½ c. low-fat plain yogurt (or soy yogurt)

2 Tbsp. Dijon mustard

1/3 c. honey 

Combine broccoli, dried cranberries, sunflower seeds, sliced apples and chopped onion in a large serving bowl. In another mixing bowl, blend yogurt, mustard and honey. Add dressing to the salad mixture and mix. Chill in refrigerator for at least one hour before serving.

Makes 18 servings. Each serving has 100 calories, 2.5 g fat, 3 g protein, 17 g carbohydrate, 2 g fiber and 65 mg sodium.

Photo Credit:

NDSU Extension

Oven Fries

Oven Fries

4 large potatoes

1 Tbsp. vegetable oil (soybean oil)

Paprika (optional)

Grated Parmesan cheese (optional)

Wash potatoes, but don’t peel; slice into half-inch thick strips. Blot dry with paper towels; toss potatoes with oil in a bowl until coated. Sprinkle with paprika if desired. Spread on baking sheet and bake at 425 F for 20 to 25 minutes total, flipping the fries halfway through. Toss with Parmesan cheese (optional).

Makes eight servings. Without paprika and Parmesan cheese, each serving has 150 calories, 2 g fat, 4 g protein, 32 g carbohydrate, 3 g fiber and 15 mg sodium.

Photo Credit:

NDSU Extension

Baked Chicken Nuggets

Baked Chicken Nuggets

1.5 lb. boneless, skinless chicken breast*

1 c. cornflakes or other ready-to-eat cereal crumbs

1 tsp. paprika

½ tsp. Italian herb seasoning or seasoning of your choice

¼ tsp. garlic powder

¼ tsp. onion powder

Honey mustard sauce (optional, as dip)

Barbecue sauce (optional, as dip)

Teriyaki sauce (optional, as dip)

Preheat oven to 400 F. Cut the chicken into bite sized pieces. Place cereal in a plastic bag and crush using a rolling pin or can. Add remaining ingredients to cereal crumbs. Close bag tightly and shake until blended. Add a few chicken pieces at a time to crumb mixture and shake to coat evenly. Discard any unused crumb mixture. Place chicken pieces on greased baking sheet so they are not touching. Bake until golden brown with an internal temperature of 165 F, or about 12 to 14 minutes.

*You can substitute chicken thighs, but you will need to remove the skin and bones.

Makes four servings. Without dipping sauce, each serving has 230 calories, 4.5 g fat, 39 g protein, 6 g carbohydrate, 0 g fiber and 130 mg sodium.

Photo Credit:

NDSU Extension

Banana Soy Baked Bars

Banana Soy Baked Bars

2 c. oats

1 c. flour

2 tsp. cinnamon

1 tsp. baking powder

¼ tsp. kosher salt

1½ c. milk (or soy milk)

3 Tbsp. honey

2 Tbsp. soy nut butter

½ c. applesauce

1 large egg

1 tsp. vanilla extract

1 medium ripe banana

About ½ c. mini chocolate chips (optional)

Place the rack in the center and heat the oven to 375 F. Lightly coat an 8-by-8-inch square pan with cooking spray.

In a medium bowl, stir together the oats, flour, cinnamon, baking powder and salt. In a separate bowl, combine the milk, applesauce, egg, honey, soy nut butter, mashed banana and vanilla.

Pour the dry ingredients into the wet mixture and stir to combine. The batter will be very wet. Pour into the prepared baking pan. Sprinkle mini chocolate chips on top of the batter (optional).

Bake for 35 minutes or until thickened and golden or toothpick inserted in the center comes out clean. Cool, cut into bars and serve.

Makes 10 servings. Without mini chocolate chips, each serving has 190 calories, 3.5 g fat, 6 g protein, 33 g carbohydrate, 3 g fiber and 85 mg sodium.

Following food safety information is essential to keeping people healthy. From avoiding cross-contamination to cooking foods to the correct temperature, food safety might seem overwhelming at first but comes as second nature once you understand the basics of it. Practice safe food handling every time
you’re in the kitchen, and you’ll be an expert in no time!

See www.ag.ndsu.edu/food and click on “Food Safety” for more information.

Use your previous knowledge or best guess to choose the best option for required cooking temperatures of different foods:*

Cooking to Perfection

Cooking Temperature Options: 160 F, 165 F, 145 F, 140 F

1. Egg dishes ________
2. Poultry ________
3. Ground Beef ________
4. Beef Roast ________
5. Pork Chops ________
6. Leftovers ________

Food Safety Tips:

• Rinse all fresh fruits and vegetables under running water, even those with skins you do not eat.
• Freezing stops growth but does not kill bacteria; only cooking to correct temperatures kills bacteria.
• Store raw meat on the very bottom shelf in the fridge to prevent any juices from dripping down onto other food.
• Switch cutting boards between ready-to-eat foods (like fresh fruit) and foods that need to be cooked (like raw meat) to prevent cross-contamination.
• Use a thermometer when cooking! It will make your food taste better and be safer.

Now read the following scenario and explain why Sarah got sick:

Sarah came home from school one day and was feeling extra hungry. She immediately went to the fridge looking for something to eat and spotted a container of yogurt on the bottom shelf. She went to grab it but noticed there was a pinkish liquid on top of the container. She tore off a paper towel, wiped it off and then immediately grabbed a spoon, put some of the yogurt in a bowl, added a bit of fruit and granola and started to eat.

When she was done, Sarah went to put the yogurt container back in the fridge and noticed that where the yogurt had been sitting was a new puddle of pinkish liquid. Confused, she looked on the shelf above to see what could be leaking and noticed a package of raw chicken breasts. Sarah then placed the chicken in a glass container, moved it to the bottom shelf, and wiped the shelf that had the chicken juice on it with a soapy rag.

The next morning Sarah woke up with a stomachache and had to stay home from school for the next few days.

Why did Sarah get sick? What could she have done differently? What did Sarah do correctly? Write your answers on the lines below.*

Photo Credit:

NDSU Extension

Italian Vegetable Salad

Italian Vegetable Salad

1 c. celery

1 c. carrots

1 c. broccoli

1 c. cauliflower

¼ c. black olives, sliced (optional)

1 (8-oz.) bottle of low-fat or fat-free Italian dressing

Wash vegetables thoroughly. Slice carrots and cut remaining vegetables in bite-sized pieces. Place in a serving bowl. Add sliced black olives, if desired. Pour dressing over vegetables and mix. Allow to marinate in refrigerator for a few hours.

Makes six servings. Each serving has 40 calories, 0 g fat, 1 g protein, 7 g carbohydrate, 2 g fiber and 440 mg sodium.

Photo Credit:

NDSU Extension

Edamame Bowtie Pasta

Edamame Bowtie Pasta

8 oz. bowtie pasta, preferably whole grain

3 Tbsp. plus 1 tsp. extra virgin olive oil

1 c. corn kernels

1 c. shelled edamame, thawed if frozen

1 medium red bell pepper, diced

2 medium carrots, shredded (about ½ c.)

1/3 c. grated Parmesan cheese

Salt and pepper to taste

Cook the pasta according to package directions. Drain and toss with 1 teaspoon olive oil to prevent sticking; let cool.

In a large bowl, toss the cooled pasta with the corn, edamame, bell peppers and carrots. Drizzle with the remaining 3 tablespoons olive oil and toss to coat. Add the Parmesan; toss again and season with salt and pepper to taste.

Makes 10 servings. Each serving has 170 calories, 6 g fat, 6 g protein, 23 g carbohydrate, 1 g fiber and 55 mg sodium.

Photo Credit:

NDSU Extension

Chicken Rice Gumbo

Chicken Rice Gumbo

3 (14.5-oz.) cans reduced-sodium chicken broth

1 lb. cooked chicken or turkey, cut into bite-sized pieces (or use firm tofu)

1 (15-oz.) can whole-kernel corn, drained

1 (14.5-oz.) can stewed tomatoes, chopped, undrained

½ c. uncooked white rice

¼ to ½ tsp. hot pepper sauce (adjust to taste)

Salt and pepper (to taste)

Cayenne pepper (optional, to taste)

Heat all ingredients to a boil in large saucepan on medium-high heat. Reduce heat to low; cover. Simmer for 20 minutes.

Makes 10 servings. With chicken, each serving has 130 calories, 1.5 g fat, 13 g protein, 14 g carbohydrate, 1 g fiber and 450 mg sodium.

Photo Credit:

NDSU Extension

Cranberry Granola Bars

Cranberry Granola Bars

½ c. honey

2 Tbsp. + 2 tsp. brown sugar, packed

1 Tbsp. + 1 tsp. vegetable oil (soybean oil)

1½ c. oatmeal oats, quick (uncooked)

1¼ c. toasted rice cereal

1¼ c. dried cranberries

Preheat oven to 350 F. Combine honey, brown sugar and oil in a small saucepan. Heat over low heat until well mixed. Mix oats, rice cereal and cranberries. Add honey mixture and stir until thoroughly combined. Pat firmly into an 8-by-8-inch baking pan. Bake for 15 minutes; press firmly into the bottom of the pan once more. Bake five more minutes. Cool completely. Refrigerate at least one hour for easier cutting.

Makes 16 servings. Each serving has 120 calories, 2 g fat, 1 g protein, 25 g carbohydrate, 1 g fiber and 15 mg sodium.

When you have learned basic cooking skills, you can become even more creative in the kitchen. These recipes allow you to explore ingredients you may have on hand.

Photo Credit:

NDSU Extension

Asian Jar Salad

Asian Jar Salad

2 Tbsp. sesame ginger dressing

½ c. vegetable mix

• Chopped bell pepper
• Shredded carrots
• Frozen edamame, thawed

½ c. soba noodles, cooked and cooled

2 hard cooked eggs, chopped (about ½ c.)

1 c. chopped cabbage

1 Tbsp. sesame seeds, unsalted

Layer the ingredients above in the order listed in a quart-size jar.

Makes two servings. Each serving has 170 calories, 11 g fat, 8 g protein, 13 g carbohydrate, 2 g fiber and 160 mg sodium.

No-Bake Chocolate Cookies

No-Bake Chocolate Cookies

¾ c. sugar

2 Tbsp. unsweetened cocoa powder

¼ c. vanilla soy milk

1 Tbsp. butter

¼ c. soynut butter

1 ¼ c. rolled oats

½ c. soynuts, coarsely chopped, or pecans or walnuts

1 tsp. pure vanilla extract

Line a baking sheet with waxed paper; set aside. Combine sugar and cocoa in a medium saucepan. Stir in soy milk and butter. Bring to a full rolling boil over medium heat, stirring constantly. Stir in soynut butter, oats, soynuts and vanilla. Remove from heat. Stir until well blended. Drop warm oat mixture by spoonfuls onto waxed paper. Chill until firm. Refrigerate leftovers.

Makes 16 servings. With chopped walnuts, each serving has 120 calories, 5 g fat, 2 g protein, 16 g carbohydrate,
1 g fiber and 25 mg sodium.