Fruit Parfait

This recipe is full of nutritional value and is very filling.
Price Per Serving: $5-7
Ingredients:
Greek yogurt (plain or vanilla)
Your choice of granola
Fresh Strawberries or other seasonal and fresh fruits
Honey or Agave

Directions:
1. scoop your yogurt into a bowl
2. add on about a half of a cup of granola depending on the serving size you want
3. cut up your fruit
4. add the fruit onto the top of the granola and yogurt
5. drizzle the honey or agave over the top for extra sweetness

Nutritional Value
Greek Yogurt: a great source of calcium, protein, and vitamin b-12
Strawberries: vitamin c and works as an antioxidant

Photos and Videos

These are all of the ingredients we used.

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This is of our smoothie being blended.

Madison Odam Project Log

 February 17th - We decided that we are going to do a fruit smoothie. It is going to be cheap and healthy. We are also considering doing a rice bowl. If we were going to do both I would present the smoothie and Zoe would present the rice bowl. We also briefly talked about the other recipes that we would include.

February 22nd- Today I looked for other recipes that we could include on our blog. I actually found some really good ideas like sweet potato pizza or cheesy egg puffs. Zoe and I are going to talk soon and see which recipes we should include on our blog and also talk about changing our project from smoothie to another cool food.

February 26- Today Zoe and I talked an we have decided the other recipes we want to include. We also decided to stick with the smoothie. As well as that we aren't going to present the rice bowl like we thought we were. Some of our other recipes will be sweet potato pizza, rice bowl, caprese salad, avocado toast, and obviously the fruit smoothie.

March 3rd- Today Zoe and I talked about what our blog is going to look like and include.

March 7th- Zoe and I met during tutorial and finalized the ingredients we want in our smoothie. We also estimated how much it's going to cost. We are planning to talk this weekend and do our presentation.

March 11th-  I went to the store today and bought all of the ingredients. I bought extra so I can do another practice smoothie and so we have enough for our presentation on Monday. I also did some research on the nutritional value of our ingredients.

March 12- Today Zoe and I talked and got our presentation all figured out. We arranged our slide, found all of the information, and worked on our blog some more. I finished finding all of my nutrition facts today.

March 13- Today Zoe and I presented in front of the class. I thought we did pretty well and that most of the kids learned something new.

Zoe Venegas Project Log

February 17th: Today I talked with Maddy during class to discuss what we wanted to do for our project. We decided to do a cooking project that includes inexpensive meals that are delicious and full of nutrients. We are going to make a smoothie in class and also show our website with other recipes we have found.

February 25th: Today I researched recipes that I could contribute to our website. I needed to find meals that looked and tasted good, but were also very inexpensive. I found about 5 possible ideas to add to the blog and will show Maddy them and make the final decision with her.

February 26th: Today Maddy and I share the recipes we had come up with. We have decided on our first five and are going to determine our sixth as soon as possible. All that we have chosen have great nutritional value that we need to research more so that we can explain it for our class.

March 3rd: Today during class we created or blogger website and planned out how we want to lay out the posts and what information they would contain.

March 7th: Today during tutorial we decided what specific ingredients we wanted our smoothie to contain and also planned out budgets for the other recipes. We determined that the prices should be around $25 or less.

March 11th: Today I went to Safeway to shop for the smoothie ingredients to make my practice smoothies. We tried to buy fruits that were in season, so most of what I purchased was perfectly ripe. This was also helpful because it was well priced because the fruits were in season.

March 12th: Today Maddy and I communicated over text and planned out how the slides should look. We also uploaded the recipes with instructions and nutritional values in them to our website. Later on in the day we fine tuned the slideshow and completed each of the informational points about each ingredient.

Super Meal

This super meal will consist of a mini caprese salad as the appetizer, a rice bowl as the entree, and a fruit smoothie as dessert.  To make the caprese salad follow the following steps.

To begin, wash the tomatoes and basil leaves.
Next cut up the tomato and mozzarella into half inch pieces.
Now layer the cheese on top of the tomato and add a basil leave to the top
Finally drizzle the balsamic vinegar over the top

This dish has calcium, potassium, Vitamin A, and Vitamin C.

The next thing you need to make is the rice bowl. This is a very nutritious dish and has potassium, protein, B-6, magnesium, vitamin A, and vitamin C. The recipe for the bowl is below.

To begin you will need to cook the rice. The typical rice to water ratio is one and a half cups of water to one cup of rice. Cook for the time instructed on the package and set aside.

Next steam both the broccoli and the carrots until they are tender. To steam the vegetables, use a microwave safe bowl and add water in so that it just covers the bottom of the bowl. Then add the vegetables in overtop of the water. Cover with a lid and microwave until they are tender in intervals of 2 minutes.

When the vegetables are finished, get a bowl to assemble your ingredients in. Add the rice in first and then layer the vegetables on over the top. Garnish with fresh cilantro and a sauce of your choice such as soy sauce or teriyaki.

The last dish is a healthy and tasty fruit smoothie for desert. To make it do as the recipe says.

1) Get all ingredients and prepare a work space
2) Wash berries and spinach
3) Peel and slice bananas and cut strawberries
4) Put all ingredients in blender and blend for 30-60 seconds

This dessert is very healthy and there is no added sugar. It is high in potassium, antioxidants, and many vitamins.

Outline

1) Sign up for cooking project
2)Brain storm recipe ideas
3) Decide on a recipe
4) Get ingredients
5)Create blog
6)Create Slideshow
7)Make practice smoothies
8)Practice presentation
9)Present in class
10)Finish blog
11) Do peer evaluation

Timeline

February 17th: Came up with project Idea (1 1/2 hours)
February 22nd/25th:  Each put in 20 minutes researching recipes for our blog
February 26th: 20 minute talk to decide the recipe
March 3rd: Worked together for 20 minutes to create our blog
March 7th: Met in tutorial (30 minutes) to plan out ingredients
March 11th: Zoe shopped for ingredients (30 minutes) and made practice smoothies (45 minutes)
March 12th: Maddy shopped for ingredients (30 minutes) and made practice smoothies (45 minutes)
Also March 12th: Both typed in recipes and created slide show (1 1/2 hours each)

Vocab

Locally Grown- This term refers to when products are grown or made in in your local region. When consumers buy locally grown products they are creating food networks and helping to improve local economies.

In- Season- This term refers to when produce is at its natural harvest time. This has been overlooked by buyers when considering food because of modern technology. It is important to eat foods that are 'in season' to support your community.

Sustainable- To be sustainable is to be able to continue something at a constant rate. In terms of produce food and farming, it has to be sustainable for a long time to provide food to the community.

Mini Caprese Salad

This recipe is super inexpensive and great as a quick snack!

For this recipe you will need:
Tomatoes
Mozzarella Cheese
Basil
Balsamic Vinegar

Estimated Price Per Serving: $5-7
Directions:
To begin, wash the tomatoes and basil leaves.
Next cut up the tomato and mozzarella into half inch pieces.
Now layer the cheese on top of the tomato and add a basil leave to the top
Finally drizzle the balsamic vinegar over the top

Nutritional Value:
Tomatoes Contain - Vitamin A, C and Potassium
Basil Contains - Vitamin A and C
Mozzarella Contains - Potassium and Calcium

Vegetarian Rice Bowl

This rice bowl is inexpensive and full of high nutritional value!

For this recipe you will need:
Brown Rice
Broccoli Or Broccolini
Baby Carrots
Soy Sauce (optional)
Cilantro

Estimate Price Per Serving- $6-8
Directions:
To begin you will need to cook the rice. The typical rice to water ratio is one and a half cups of water to one cup of rice. Cook for the time instructed on the package and set aside.

Next steam both the broccoli and the carrots until they are tender. To steam the vegetables, use a microwave safe bowl and add water in so that it just covers the bottom of the bowl. Then add the vegetables in overtop of the water. Cover with a lid and microwave until they are tender in intervals of 2 minutes.

When the vegetables are finished, get a bowl to assemble your ingredients in. Add the rice in first and then layer the vegetables on over the top. Garnish with fresh cilantro and a sauce of your choice such as soy sauce or teriyaki.

Nutritional Values:
Brown Rice Contains - Potassium, Protein, Vitamin B-6, and Magnesium
Carrots Contain - Vitamin A, and Potassium
Broccoli Contains - Potassium, Protein, and Vitamin C

Sweet Potato Pizza

This is a fun and easy dish that is sure to taste great.

Estimate Price- $7

Ingredients:
- 1 Sweet potato
-1 cup of Mozzarella
- Mini peperoni

Directions:

1)Preheat oven to 375 degrees.
2) Slice sweet potato into 1/4 inch slices.
3) Place on baking tray and bake until soft.
4) Take out cooked sweet potato and add mozzarella on each slice.
5) Add pepperoni slices and put back in oven until cheese is melted.

Nutrition:
Sweet Potato- Beta Carotene, Vitamin C, Metals, B6, Potassium, Fiber
Mozzarella- Potassium, Calcium
Mini Peperoni- Protien

Avocado Toast

This dish is quick and easy to make in the morning to start your day right.
Price Estimate- $4 per Serving

Ingredients:
- 1 Piece of bread
- 1/2 an avocado
- Olive oil
-1 egg
-Salt and pepper

Directions:
1) Heat pan for egg and drizzle olive oil
2) Toast bread and cut avocado
3) Put egg on pan and then flip when the whites at the bottom start to get firm
4) Cook egg on other side for however long to make yolks more or less runny
5)Spread avocado on toast and add egg
6) Add salt and pepper to taste


Nutrients:
Bread- Fiber, antioxidants, and protein
Avocado- Vitamin K, Vitamin C, Vitamin B, Potassium, Folate
Egg- Protein , Vitamin A, Phosphorus

Fruit Smoothie

This dish is easy to make and uses common ingredients.
Price estimate- $12

Ingredients:

-1 Banana
-1 cup of Strawberries
-1 cup of Blueberries
-1 cup of Raspberries
-2 cups of Spinach
-1 1/2 cups of Almond Milk ( Milk can be used instead)
- 1 cup of ice

Directions:

1) Get all ingredients and prepare a work space
2) Wash berries and spinach
3) Peel and slice bananas and cut strawberries
4) Put all ingredients in blender and blend for 30-60 seconds

Serves 4 

Nutrients:
- Antioxidants
-Calcium
-Vitamin A, Vitamin C, Vitamin K
-Potassium
-Fiber
-B6